6:15am Beach WOD
8:00am Gym Opens
5:30pm Gym Close
6:15pm Beach WOD
FAQ – Can I do both the beach wod and the strength condition wod?
*Do the strength first if at all possible. If you have to do the AM beach workout, wait until later in the afternoon to do the strength conditioning wod.
Endurance / MetCon work before strength is much less than optimal!
Push Press 6 – 6 – 6 – 6 – 6 (4/0/x/2)
Elevated Feet Push Ups (toes on 24″ box) 4 x max reps at (2/1/2/1)
Lying Tricep Extension 8 – 8 – 8 – 8 (2/0/x/0)
Lunge Walk 200m