Southie On The Beach Volleyball!
Join us for an awesome day of fun in the sun! We’re setting up for our 3rd year of Beach Volleyball! Come by for some friendly competition! We’ll also have corn-hole and spike ball, or just come by to chill with us and enjoy this summer weather! Volleyball teams are made on the fly. For more information check out our Facebook Invite HERE
Date/Time: Sunday, June 30th/9:30AM start
Location: Carson Beach in Southie
Cost: FREE
Warm Up
With a partner,
1500m Row
(Switching every 250m)
*Non-rowing partner must be holding active squat.
Mobility
Adductor Rolling and Stretching
WOD
Row 2,000 meters
21 Cleans (135,95)
15 Thrusters
Row 1,000 meters
15 Cleans
12 Thrusters
Row 500 meters
9 Cleans
9 Thrusters
Level 2- (115,75)
Level 1- (95,55), 1000, 750, 500
Extra Work
3 Rounds
AMRAP 3
20 GHD
20 Abmat Sit Up
AMRAP T2B
REST 3 MINS
ADV – 4 Rounds. 25 Each
Boot Camp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
For Time
70/60 Calorie Row
50/40 Calorie Bike
40 Burpees Over the Rower
40/30 Calorie Ski Erg
E5MOM
X Distance Run
