Warm-up
Partner Up!
2:00 on/:30 Rest & Rotate
Bike
Ski Erg
Step Ups/Box Jumps
While one partner is working on the bike/ski/box, the other is accumulating as many reps as possible of:
Rd 1- Inchworms
Rd 2- Burps
Rd 3- Burpees
Switch as desired.
Partner WOD
100/80 Calorie bike
50 Burpees
100 Power Snatches (75,55)
50 Burpees
100 Calorie Ski
50 Burpees
100 Box Jumps
Level 2- (65,45), 75 Reps of each/30 Burpees
Level 1- (55,35),50 Reps of Each
Extra Work
Squat Snatch
Take your time and work up to 70-75% of 1RM Then
Every 2:00 for 12:00
*Start at 70-75% increase each set
Sets 1 & 2 – 3 Reps
Sets 3 & 4 – 2 Reps
Sets 5 & 6 – 1 Rep
Conditioning/Boot Camp (6:30AM in Southie Green/4:45 in Southie Orange)
Partner WOD
3000m Row
100 Burpees
5 mile Bike
300 Double Unders
– Partition Reps between you and your partner. Earn your rest.