Thursday WOD – 052815

Laurel

Laurel during Murph!

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. Gymnastics & Flexibility
a. 4×0:20 Seated Hamstring Stretch, work on keeping your back flat and focusing on feeling a gentle pull in your hamstrings.
b. 4×0:20 Box Shoulder Stretch
c. 4×0:20 Hollow Hold
d. 4x:0:20 Arch Hold

2. 4x 5 Arch to Hollow Kips Swings + 1 Pull-up Chin Over the Bar Hollow Hold (5-10 seconds)

3. EMOM 20
odd: 10 KB Snatches 53/35#
even: 30 Double Unders

Performance
1. Gymnastics & Flexibility
a. 4×0:20 Seated Hamstring Stretch, work on keeping your back flat and focusing on feeling a gentle pull in your hamstrings.
b. 4×0:20 Box Shoulder Stretch
c. 4×0:20 Hollow Hold
d. 4x:0:20 Arch Hold

2. 4×5 Ring Tap Swings

3. Chin up levers – Quality over Quantity
Beginner: Chin up levers to horizontal – https://vimeo.com/93035563
Advanced: Chin up levers to vertical – https://vimeo.com/93035632

3. 30 – 60 minute Row/Run/Ride, HR UNDER 150!