Tuesday WOD – 061615

Bros

“Hey, bros, have you seen the latest Taylor Swift video?!”

Bring Your Friends and Family Week!!! – June 16th-20th
Starting TODAY, 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. Our Next ON-RAMP will start the following Monday, June 22nd at 6:30pm!

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. Handstand Warmup – 4 Rounds:
0:20 Seated Hamstring Stretch
0:20 Box Shoulder Stretch
0:20 Hollow Hold
0:20 Arch Hold
10 HS Shoulder Shrugs
10 Handstand Shoulder Taps

2. Spend 8-10 Minutes on Attempted Handstands & HS Walks w/ a Partner

3. For time:
21-15-9
Squat clean 115/80
Strict HSPU

Performance
1. Handstand Warmup – 4 Rounds:
0:20 Seated Hamstring Stretch
0:20 Box Shoulder Stretch
0:20 Hollow Hold
0:20 Arch Hold
10 HS Shoulder Shrugs
10 Handstand Shoulder Taps

2. Spend 8-10 Minutes on Attempted Handstands & Freestanding HSPU w/ a Partner

3. For time:
21-15-9
Squat clean 135/95
Strict HSPU

EXTRA:
5. MAKE UP the Anaerobic Speed Reserve Test