Monday WOD – 062915


Julian doing Banded Pull Throughs

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!


1. Warm up
Run 800m
30ft Walk on toes, no shoes
30ft Walk on toes backwards, no shoes
30ft Walk on outside of feet, no shoes
30ft Walk on inside of feet, no shoes
30ft Walk on heels, with shoes
30ft Spiderman crawl
10 Ring Rows
10 Heidens
30ft Alternating Side lunges
10 Scapula Pull-ups
10 Heidens
30ft Inchworm, Pike to Hollow
10 Pushups
10 Heidens
30ft Reverse Lunge Samson Stretch

2. “Nicole”
Run 400m
Max rep Pull-ups

As soon as you drop from the bar, head out on the next 400m. Note number of pull-ups in each round.


1. Deadlift – 5×5@70%, then ME-2@70%

2. Strict Press – 5×5@70%, then ME-2@70%

3. Accessory Circuit – 3 Rounds
15 DB Press with 30 OH hold on last rep
8 GHR – 5 second descent
12 DB rows – each arm
10 Banded pull throughs
10 Barbell Russian Twists

4. 4 Rounds
200m Sled Drag 135/95
Max UB C2B