Schedule Update
Today July 3rd – Normal schedule through the noon class. At night we will have a reduced schedule, there will be no 7pm class in Green but we will be adding a 3pm class. There will be no classes in Orange. We will hold All Levels classes in Southie Green at 3,4,5 & 6pm.
Wednesday July 4th!!! – All Levels Classes at 9 & 10 with Coach Andrea. The gym will open at 830am if anyone wants to get in earlier.
Thursday July 5th – Normal Schedule. No Intro Class.
Southie Spotlight!
It’s Spotlight Time!! Member achievements are a big deal and we love celebrating your hard work. Don’t forget your highlights get posted on Instagram each and every Friday! Scroll down to see your June Accomplishments!
Warm-up
Partner Up!
2 Rounds
P1- 250m Row
P2- Couch Stretch
*Switch sides each round.
Strength
EMOM16
ODD- 3 Box Squats
EVEN- 10 Heavy Russian Swings (Pick a KB that is a size up from what you usually do). Work on loading the hips and using an explosive dip drive
ADV– KB Snatch (2,1.5); 3-5 Reps each hand
WOD (20 Min)
750m Row
40 Wallballs
500m Row
30 Wallballs
250m Row
20 Wallballs
Level 2 (95,65)
Level 1 (75,45)
Extra Work
With a partner..
At the 0 min mark:
400m sled push (4/3)
At the 10 min mark:
400m sled push (3/2)
At the 20 min min mark:
400m sled push (2/1)
ADV – add a plate
