Stand Up Paddling, Squat Day #1 (week #4) & Interval WOD
Most of you know that I am a paddling enthusiast, and have a bit of a background in paddle sports. I lived in the Napa Valley for 7 
years and was never drawn to paddling on this flat tidal river of ours. But last spring I discovered Stand Up Paddling, or SUP, and now I love the Napa River! I go out on my Stand Up Board as often as possible, and am excited to promote Napa Valley Paddle. They offer tours and classes on Stand Up Boards right here in town, and if you play your cards right you might even get Coach Emilie as your guide! I love that there are things besides eating and drinking to do in Napa, and I encourage you all to give it a try. In addition, they offer discounts to locals. For two people it’s $109 with access to the SUP for 24 hours. This means that you go out for a tour and lesson with them, and then you get to keep the boards and get more familiar with the movement and environment. You can even paddle the boards up to the new dock in town for lunch. For groups the discount increases as the size grows so get your friends together for fun on the water!
Happy paddling
-Beth
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Wednesday’s WOD
Front Squat/Back Squat
5 sets of 4/8 @ 80% of 1RM Front Squat
WOD
4 Intervals of:
20 Slam ball (50/25)
15 KB Swings 70/53lbs
10 Chest to bar PU
Rest 1 minute
Cash Out: Deep couch stretch and shoulder stretch
2014 07 08