Workout of the Day – July 7th

– CORE WOD –
For time
100 flutter kicks (1,1,2,2)
80 Russian twists
60 mountain Climbers
40 single leg v-ups
20 hollow rocks

– WORKOUT OF THE DAY –

Herowod
“Cameron”:Crossfit Westchase HeroWod
AMRAP in 23 minutes
75 Air Squats
4 Rope Climbs
75 Air Squats
27 Burpees
75 Air Squats
17×50 meter Sandbag Carry

*Wear a Weight Vest (20/14 lb)
On a 23-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Wear a Weight Vest throughout the workout.

Background: This hero workout is dedicated to Sgt. Cameron Thomas, 3rd Battalion, 75th Ranger Regiment, US Army, who made the ultimate sacrifice in combat on April 27, 2017, in Nangarhar Province, Afghanistan.“Cameron” was designed and submitted to WODwell by Ryan Decker of CrossFit Westchase @crossfitwestchase (Tampa, FL, USA), who also served with Cameron while both were Rangers.
The workout was first performed on April 27, 2018, and became an annual workout to commemorate Sgt. Cameron’s sacrifice.
According to Ryan, the rep scheme signifies:
– 3 rounds of 75 reps – Cameron was a member of the 3rd Battalion 75th Ranger Regiment
– 4/27/17 reps for the date when he was killed in action.

Fitness: Rope Climbs can be substituted for 40 Push-Ups,
Performance; With Vest 14/20
Elite: Use 100 LB DB for Carries or as RX was written 100/150 Sandbag Hold & Carry