Wednesday, July 15

The beach WOD will start at 10 am sharp on Saturday. Please try to arrive a few minutes before that. We will meet just South of the shower building as shown on the map below. There is a big yellow fish on the map marking the meeting spot. There is not really a big yellow fish on the beach. beach_wod_map

Workout for Wednesday, July 15 EMOTM for 4 min: Strict Press, 7 Reps (start @ 50% - 55% of 1RM) Rest 2 min EMOTM for 4 min: Push Press, 7 Reps (start with end weight of Strict Press) Build Up in Weight as able.

Beginner Strength: First EMOTM Strict Press, 5 Reps @ 45/22 lbs Second EMOTM Push Press, 5 Reps @ 65/33 lbs Or + 5 to 10 lbs from last press and push press

12 min AMRAP: Row 250m 8 KB Push Press (Right Arm) 8 KB Goblet Squats 8 KB Push Press (Left Arm)