*Schedule Update* Sunday we will be running a reduced schedule for the St. Patty’s Day Parade. We will be running 2 classes of “Murph” at 8 and 830am in Southie Green. Goose will lead the group through a warm up for each class and a scalable option for everyone..Please come in! The box will close at 11am before madness ensues in South Boston, There will be no separate Endurance WOD.
Warm-up
Dynamic Warm Up
Strength
Squat Clean
E2MOM14
3 Repetitions
70%
75%
75%
80%
80%
85%
90%
WOD
For Time:
5 Clean and Jerks (135,95)
15 Wall balls (20/14)
10 Clean and Jerks
25 Wall balls
15 Clean and Jerks
35 Wall balls
Level 2- (115,75)
Level 1- (95,45)
ADV – (155/105) 30/20lb wb
EXTRA WORK
3 rounds of
20 GHD Situps
25/20 Cal Ski
ADV – Rest 5 Minutes and repeat