Warm-up
Field Trip Out to the Running Path. Cone Drills.
Mobility – Coach Instructed
-Calves
-Hamstrings
-Quads
WOD
1000m Row
21 Front Squats (155,105)
750m Row
15 Front Squats
500m Run
9 Front Squats
Level 3- 135,95
Level 2 – 115,75
Level 1 – 95,45
ADV – 175, 120
Coaches Note – This is meant to be a challenging weight for the front squat, not something you can grind through mindlessly. Pick something you can clean consistently and can execute 5-7 consecutive reps after rowing 1000m
Extra Work
10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds.
Men: 155 lb.
Women: 105 lb.
Boot Camp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
5 Minute AMRAP
10/8Calorie Ski
8 Burpees
2 Minutes Rest
5 Minute AMRAP
100m Run
30 Double Unders
2 Minutes Rest
5 Minute AMRAP
Bike for Max Calories
2 Minutes Rest
5 Minute AMRAP
100m Run
30 Double Unders
2 Minutes Rest
5 Minute AMRAP
10/8Calorie Ski
8 Burpees