Warm Up
2 Rounds
With a Kettlebell
30 Toe Taps on Kettlebell
20 Side Bends per side
10 Single Leg Deadlift per side
5 Windmills per side
Strength
Deadlift
3-3-3-3-3
WOD
10 Minute AMRAP
10/8 Calories Bike/Ski Erg
15 Power Snatches (75,55)
Level 2- 65,45
Level 1- 55,35
CFS Endurance Class: Sunday 10AM – Southie Orange
Endurance WOD
100m Run
30 Wallballs
200m Run
60 Burpees
300m Run
120 Walking Lunges (60/leg)
400m Run
80 Air squats
300m Run
120 Walking Lunges (60/leg)
200m Run
60 Burpees
100m Run
30 Wallballs
Scaling options listed in class
At Home WOD
50-40-30-20-10
Alternating Lunges
Seconds in Forearm Plank Hold x 2