Friday WOD – 060515

Joe

Joe showing off his Power Position.

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. 3-Position Snatch (Power, Hang, Floor) – 7×1, climbing

2. 3 Rounds for time:
400m Run to start each round
21-15-9 Ring Dips
15-12-9 Hang Power Snatch 105/70

Performance
1. 3-Position Snatch (Power, Hang, Floor) – 7×1, climbing

2a. Bench Press – 2@65%, 2@72.5%, 3×5@77.5% and 1xME-1@77.5%
2b. Weighted Pull-ups – 5×5 AHAP – rest 90s

ACCESSORIES:
3. Weighted Dips – 4×6 AHAP – rest 2:00

4a. Skullcrusher- 4×10 AHAP – rest 60s
4b. Axle Bar Bicep Curls – 4×10 AHAP – rest 60s
4c. Barbell Shrugs – 4×10 – AHAP – rest 60s

RECOVERY
5. 10- 20min Row, HR under 150
6. 10min Mobility