REMINDER: Southie Skills Lab TONIGHT @ 7pm!
As a reminder, we are starting back over through the cycle. Tonight will be bar muscle-ups and chest-to-bar pull-ups! Come work on those skillz!
Warm-up
3 Rounds or 10 minutes – whichever comes first
10 Lateral Burpees
10 Stiff Leg Single Leg Deadlifts (add weight each round)
10 Superman Rocks
40 Double Under
L2- 20 Double Unders or attempts
ADV- Heavy Rope
Strength
For 21 Minutes
Minute 1- Deadlift 3 Reps @80%
Minute 2- 10 Partner Hamstring Curls or Glute Ham Raises on the GHD
Minute 3- Rest
*Partner up and have Partner 2 take rest during minute 2 and work during minute 3. That way partners can take turns holding their partners ankles.
Level 1- Hamstring Curls on the medball
WOD
3 Rounds (15 min cap)
60 Double Unders
15 Hang Power Cleans (155,105)
20 Burpee Lateral Jumps
Level 3- (135,95)
Level 2 (115,75), 30 Double Unders
Level 1 (95, 50), 100 Singles