Reduced schedule:
Wednesday July 3rd – Normal schedule except adding a 3:30pm in Southie Orange and cancelling the 7:30pm.
Thursday July 4th – 8, 9, 10, 11 ONLY in Southie Green.
Friday July 5th – 6, 7, 9, 11, 12, 4, 5, 6 – NO 7:00pm Class
Warm-up
3 Rounds
15 Ring Rows
15 Supermans
-5 minutes of aggressive hamstring and lat stretching
OLY
2 Clean Pulls
EMOM for 10 mins @ 95-110% of 1rm
Get tight in your set up, hit your positions and keep you back angle the same on the way up.
Then EMOM for 5 minutes
3 Hang power cleans at 80-85% of 1RM. Work on pulling under the bar and not letting the legs go wide
Strength/Gymnastics
3 sets of Max Effort wide Grip Strict pull-ups (Lat pull-down grip) If you can complete 10 easy add a weight vest, if you can’t do more than 5 add a band.
-Rest 90s between sets
WOD
Every Minute on the Minute for 12 minutes
3 Power Cleans
6 Alternating Lunges
Games – (185,125)
Regional (165, 110)
Open (135/95)