Whitey Bulger Throwback Video
Strength
Work up to a 1 RM
Clean and Jerk
WOD
“Whitey Bulger”
5 Minutes to complete:
500m Row
20 Burpee Lateral Jumps
AMRAP Squat Cleans (135/95) in the remaining time.
Level 2 – 15 burpees (115/75)
Level 1 – 10 burpees (95/55)
Scores/Comments from Whitey Bulger on 9/4/14
Cooldown/Ca$hout
1000m Row @70%
50 Hollow Rocks
25 Jackknives
Conditioning Class: WOD
4 Rounds
200m Shuttle Run (300m line to 400m line to 200m line to 300m line)
Rest 1 minute
Then rest 3-5 minutes
EMOM 10
100m Sprint
Conditioning Class: Core
2 Rounds
10 Good mornings
10 Windshield wipers
10 Barbell rollouts