Today – Friday 11/25 – All levels classes at 9,11,noon, 4,5,6 & 7 in Southie Green. There will also be Open Gym from 1-4pm.
Saturday 11/26 – Normal Schedule
Mobility
Banded Distraction of the Lower Body – KStar, the Godfather of Mobility, says if you are not stretching with band distraction you are wasting your time. Band distraction allows the ball of the joint to sit properly in the socket which allowing for the proper stretch of the tissues.
Strength
Back Squat
2-2-2-2-2
WOD
20-18-16-14-12-10-8-6-4-2
Wall Balls
1-2-3-4-5-6-7-8-9-10
Power Snatches (135,95)
0r 20 minutes whichever comes first
-WOD Credit crossfit mayhem
Level 3- 115,75
Level 2- 95,65, 16-2, 1-8
Level 1- 75, 45 14-2, 7-1
ADV- 155,105