6.13.22 Workout of the Day

Jake getting in some summer Sunday fitness in with his new board.

July 4th 5k Sponsorship Information
Any members or businesses that have an interest to sponsor our Annual July 4th 5K & Kid’s Run, please see Martin or Amber. All sponsors get free entries to our race & logo on all t-shirts. Thank you for your support.

Beach Bum Sprint Triathlon
The last Beach Bum Triathlon of the summer is this Saturday, 8:00 AM at Coligny Beach. For discount code see Martin or Amber. Register at trisignup.com

Kid’s Camp
June Kid’s Camp is underway. Ages 5-10 M-W-F. 9:30-10:30 AM. Please see Amber for details.

Barbell
Strength
Strict Press 5x4

Conditioning [This will be Tuesday’s Interval wod]
“Body Shop”
10 rounds [35 minutes]
AMRAP 3
500/400 m row
Max GHD sit-ups
AMRAP 3
500/400 m row
Max HSPU
:30 second rest after every AMRAP for transition.

Interval
Skill
Pull-ups

Conditioning [Helen will be Tuesday’s Barbell wod]
“Double Helen”
6 RFT
400 m run
21 KBS (53/35)
12 Pull-ups