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Weekly Strength/Benchmark Schedule – Click Here
Warm-up
7 minute AMRAP
50’ Single Arm Kettlebell Overhead Lunge (Right Side)
10 Kettlebell Thrusters per side
50’ Single Arm Kettlebell Overhead Lunge (Left Side)
10 Kettlebell Swings
Strength
EMOM12
0-5 2 Squat Cleans
5-7 Rest
7-12 1 Squat Clean
WOD
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (1.5,1)
Thrusters (75,55)
Level 2- (65,45), (1,0.75)
Level 1- (55,35), (0.75,0.5)
CFS Endurance Sunday – Southie Orange 10AM
“Reverse Jerry”
2000m Row
1 Mile Run
2000m Row
This is one of the events for the upcoming Southie Showdown. This is an excellent opportunity for athletes competing in the Showdown to practice the event and receive helpful pacing/strategy tips from coach Sebastian. All are welcome, even if you are not competing. We will also be completing this workout in general classes right before the Showdown. See you there!
At Home WOD
Teams of 2
50 Burpees
75 Air Squats
100 Sit Ups
100 Russian Twists
75 Lunges
50 Burpees