Friday, June 24

Beach WOD this Saturday! Workout starts at 10 am so please be there a little early. Plus, there’s a lot going on in Grand Haven on Saturday, so plan for everything to be crowded. Please allow extra time to get there and carpooling is a good idea!

We will be hanging out on the beach after the workout. Feel free to pack a cooler with food and drink for the day. Since it will be crowded there, driving out for lunch and coming back may not be a good option

You will be getting in the water during the workout. You may want to wear workout clothes rather than your bathing suit, but make sure it’s something you can get wet. I think most girls have worn shorts and sports bras in the past and guys have all worn speedos (at least Tom did).

We are meeting at the south end of the main parking lot. See the map below.

2016BeachWODmap

Workout for Friday, June 24
Hamstring and Hip Mashing and Activation
*Working on Hip Hinge with LIGHT Load*

Deadlift – 1 Set Every 3 min for 12 min (4 Sets Total)
3 Single Reps
*Single Reps Must be Controlled Back to Floor with Pause at Bottom*
Working Between 75% and 85%

11 min AMRAP
5 – 10 – 15 – 20 – 25…
Wall Balls (20 to 10, 14 to 9)
Box Jumps (24/20)