Saturday WOD – 053015

3, 2, 1...GO!

3, 2, 1…GO!

Specialty Classes: Pre-registration Requirement
Remember to pre-register for Specialty Classes!

Nutrition Coaching
Don’t forget: For a limited time, our current Members can get a Free Food Journal Review! Get some feedback on your diet and learn fixes you can implement to immediately improve your health and nutrition!

3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th
Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!

WORKOUT OF THE DAY

Fitness
1. Rope Climb Technique – S-Wrap vs. J-Hook

2. With a Partner, For time:
Run 400m
10 Rope Climbs
Run 400m
50 Hang Power Cleans 135/95
Run 400m
10 Rope Climbs
Run 400m

Partners complete all runs together. All Climbs and Cleans are shared between Partners.

Performance
1. Snatch Balance – 7×1, climbing

2. Push Jerk + Split Jerk – 7×1, climbing

3. Rope Climb Technique – S-Wrap vs. J-Hook

4. With a Partner, For time:
Run 400m
10 Rope Climbs
Run 400m
50 Hang Power Cleans 155/105
Run 400m
10 Rope Climbs
Run 400m

Partners complete all runs together. All Climbs and Cleans are shared between Partners.