Thursday WOD – 061115

Row

A little Wednesday Evening Recovery Row.

Bring Your Friends and Family Week!!! – June 16th-20th
Starting next week on Tuesday, bring your friends, family, co-workers or perfect strangers to ANY class all the way through Saturday the 20th! Introduce them to our program and community and let them try a class for FREE! If possible, please try and give us a heads up that you are bringing someone to a class.

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. Warm Up – 2 Rounds:
30 Tall Single Unders
30ft Bear Crawl
30ft Spiderman Crawl
30 High Knee Single Unders
30ft Samson Stretch Lunges
30ft Side Lunges
30 Double Unders
30ft Arch to Hollow Banana Rolls
30ft Inchworms

2. Double Under Practice

3. AMRAP 25, at a Conversational Pace:
100 Single Unders
30 Burpees
400m Run
*Throughout the entirety of this workout, you should never be gasping for air or redlining.

Performance
1. Warm Up – 2 Rounds:
30 Tall Single Unders
30ft Bear Crawl
30ft Spiderman Crawl
30 High Knee Single Unders
30ft Samson Stretch Lunges
30ft Side Lunges
30 Double Unders
30ft Arch to Hollow Banana Rolls
30ft Inchworms

2. Triple Under Practice

3. AMRAP 45, at a Conversational Pace (HR Under 150):
200 Single Unders
50 Burpees
800m Run