There will be no Classes this weekend. Come by and support your community at the Southie Showdown!!!
We are asking everyone who has shoes, bags, etc. anywhere in the gym (shelving in the toaster & behind the men’s room, or cubbies in Southie Green and Orange) please take them home until after Showdown weekend (This weekend!!!!). We need the areas to be clear to make room for the competition. Once the Showdown is over, you are more than welcome to bring your shoes back and leave them at the gym again on Monday. Anything that is left, will be put in lost and found and donated to goodwill a month from now. Everything will be cleared THIS! Thurs 11/8. We thank you in advance for your cooperation!
Warm-up
Dynamic Warm Up
Mobility
Trap Mash
Strength
E2MOM for 14 Minute
2 Squat Clean and Jerks
70%
75%
80%
85%
85%
90%
90%
WOD
15-12-9-6-3
Hang Power Cleans (135,95)
Shoulder to Overhead
Chest to Bar Pull-ups
Level 2- (115,75)
Level 1- (95, 55), chin Over Bar
ADV (155/105)
Coaches Note – Pick a weight you can cycle and use the hook grip.
Extra Work
Complete as many rounds as possible in 20 minutes of:
25-cal. row
25 hip extensions
25 GHD sit-ups