Benchmark: “Levers and Pulleys”



-Schedule Friday night  – we will be running a reduced schedule to prepare for the showdown.  Classes will be held in Southie Green at 3:30, 4:30, 5:30, 6:30pm .  There will be no night classes in Southie Orange.

– Due to the Southie Showdown regular classes, the intro class, and training with Nikita have been cancelled for the entire weekend.

– Any help is greatly appreciated. If able, please lend a hand anytime on Friday afternoon/night to help prepare for the weekend.

– Pre-Registration for athletes will take place on Friday, November 6th from 6-7pm.

– Athlete registration will take place on Saturday, November 7th from 7:30 – 8:20am. Athlete briefing will occur immediately after registration ends.

– Volunteers and Judges are asked to show up no later than 7:15am. Thank you!

– Click Here to View Mobility Video to Prepare for Showdown WODs

Overhead Squat
-5 strict leg raises/toes to bar between sets

“Levers and Pulleys”
20 Toes to Bar
15 Overhead Squats (135,85)
30 Chest to Bar Pull-ups
15 Squat Snatches (135,85)
20 Toes to bar

Level 2 (115,65)
Level 1 (95,55)

Conditioning Class: WOD
3 Rounds:
200m Run
400m Run
600m Run
Rest 1:1

Conditioning Class: Core
3 Rounds:
5 Barbell Rollouts
10 Windshield Wipers
15 Supermans
20 Hollow Rocks