Life and Body Fitness
309 Centre st. Unit 3 N0N 1R0 Petrolia, ON, Canada

June 30 Warm up EMOM x5 1 wall climb... rest 1 min EMOM x5 wall-facing hs marching x30 Skill 10 minutes working on turkish get-ups PARTNER WOD Thank you Brad!!! 100 push-ups 100ft HS Walk (50 shoulder taps) 100 goblet squats 70/44 100 kb swings 70/44 100 thruster 95/65 100 barbell lunges 95/65 100 wall balls 20/14 800m run with med-ball FINISH IT!!

We would like to send out a final thank you to everyone who has joined us over the years on their fitness journey and an even bigger thank you to those who stayed with us over those years, we truly love each and every one of you! But the time has finally come to pass the torch onto Isaac McLean where he will begin his new journey of being the owner and operator of RIM Fitness! We couldn't be more excited for Isaac, please check out his new RIM Fitness FB page at https://www....facebook.com/iamrimfitness/ as well as the Instagram account at iamrimfitness for all the WOD's and info that you will need. And once again, thank you to everyone for all the love and support over the years, we will see you guys at RIM fitness. Love, Trav, Brad and Nomers. See more

June 29 Warm up EMOM x9 min 1- 15/10 cal row... min 2- 10 strict pull-ups min 3- 5 burpee to plate Strength E2MOM for 12min Front squat + jerk build to heavy WOD running clock Max Reps AMRAP 4 10 hspu 15 box jump 24/20 20 s2oh 155/105 25 pull-ups rest until 8 minutes AMRAP 6 (8-14min) 10 hspu 15 box jump 24/20 20 s2oh 155/105 25 pull-ups rest until 18 minutes AMRAP 8 (18-24min) 10 hspu 15 box jump 24/20 20 s2oh 155/105 25 pull-ups

June 28 Warm up EMOM x6 odd- 10 Barbell curls... even- 10 Banded tricep pull-down Strength 20min EMOM Power Clean 2@65% WOD Thank you Trav!!! 10-8-6-4-2 Muscle up bench press @ bodyweight double under x10 (100-80-60-40-20) *skips 100-80-60-40-20 Time cap= 23 minutes

June 27 Warm up 50 partner med-ball sit-ups 30sec plank hold at same time as partner... 10 lateral jumps over partner WOD oh my Joseph 1 mile run *stoplight and back 40 v-up 1200m run *fire department and back 80sec hollow hold (1 min and 20 sec) 800m run *Weiland meats and back 120sec plank (2 minutes) 400m run *fence and back twice 160 sit-ups then in time remaining find a 1RM deadlift time cap= 55 min *there will be 2 scores, first is your time you completed the workout second is the weight of the deadlift *bars must be empty to start

June 26 Warm up Every 30sec for 4 minutes 1 attempt triple jump... Strength E2MOM for 20min Hang squat snatch + squat snatch 55,60,65,70,70,75,75,80,80,85 (%) WOD 4RFT 50 air squats 10 power snatch 115/75 or 65% of snatch Time Cap= 11 minutes Finisher 3 sets 20 push-ups 10 wide-grip strict pull-up