Oct 9th, 2016
There will be no Endurance Class today. We will be running one box only on Columbs Day. All Levels classes will be held in Southie Green.
-Between sets complete 12 GHD Sit-ups. IF you are unable to do a weighted pull-up, work on your strict pull-ups in sets of 5 (use a band where necessary). If that is too hard, work on challenging ring rows in sets of 10.
Every Minute on The Minute for 20 Minutes
Odd- 15/12 Calories
Even 1- 10 Alternating Goblet Lunges (2,1.5)
Even 2- 10 KB Swings
(Alternate between movements on even numbers)
Level 2- 12,10 Calories, (1.5,1)
Level 1-10, 8 Calories (1,0.75)
ADV – Scale up to 88 or 108 bell for guys/ 62 or 70 for ladies
Travel/At Home WOD
50 Hollow Rocks
50 Alternating Lunges
50 Push Ups
50 Air Squats