Nov 6th, 2014
-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!
-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
Conditioning Class: Core
5 Barbell Rollouts
10 Windshield Wipers
20 Hollow Rocks