Primarily Outdoors after 8am
Indoor Mask Mandate for the City of Boston Starts today at 8am. Please do not park in the lot moving forward. We will be utilizing the parking lot for workouts once again. When indoors, masks will be required. We will have disposable masks available for those who will be working out inside and need them.
Warm-Up
Run 400m
then:
Alternating Tabata
1. L-Sit on Rings*
2. Air Squats
L2- Ring Support
L1- Plank Hold
*L-sit can be scaled with the knees up variation or 1 leg extended.
Go over Ring Dip variations
Skill
Ring Dip
Strength
Strict Press
EMOM10
Minutes 1-5
2 Reps
Minutes 6-10
1 Rep
WOD
“Elizabeth”
21-15-9
Squat Cleans 135|95
Ring Dips
Level 2- 115|75
Level 1- 95|55, Bench Dips
Outdoor WOD
“Push Up Elizabeth”
21 Squat Cleans
30 Push Ups
15 Squat cleans
20 Push Ups
9 Squat Cleans
10 Push Ups
L1 – bench/box dips
Extra Work
12 Min AMRAP
10 Cal Ski
10 T2B*
*Can Sub GHDs
ADV – 20 Minutes