Holiday Schedule
Wed 12/29 – Normal Schedule
Thurs 12/30 – Normal Schedule – No CTX
Friday 12/31 – New Year’s Eve – 5,6,7,8,11 & 12pm classes. Box Closes at 1pm.
Saturday 1/1 – Happy New Year!!! All levels classes in Southie Green at 11am and 12pm. Non-Coached class with Goose – 10am Kick off
Sunday 1/2 – Normal Schedule
Warm-up
60s Work|20s Rest
1. Bike
2. MB Hamstring Curls
3. MB Push Up to Knee Tuck
4. Med Ball Thrusters
5. Pull Up Hang
Mobility
Quads and Hamstrings
WOD – 35:00 CAP
3 Rounds
10 Strict Pull-ups
20 Deadlifts 225|155
30|25 Calorie Bike
40 Push-ups
50 Wall balls 20|14
-2 Min Rest-
Schwinn – 45|37 Cals
Rower – 40|30 Cals
Level 2- Reps: 10-15-20|15-25-30, 185|115
Level 1- ½ Reps, 135|85
ADV – 275|185
Coaches Tip – Your first set should be no less than 15 for push-ups and wall balls if completing the prescribed number of reps otherwise scale reps and use bands for push ups or a lighter ball for wall balls to move through the sets faster.
Extra Work
75 T2B or V-Ups
*Every time you break a set perform 5 Strict HSPUs
L3 – 50 V-Ups or T2B
L2 – 75 Sit Ups
L1 – 50 Sit Ups
*Seated DB Z-Press, Pike push ups or kipping hspus can be subbed