Benchmark/Strength Schedule – Click Here
Warm-up
Partner Up!
P1- 15/12 Cal Ski
P2- Max Wallballs
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P1- 15/12 Cal Ski
P2- Max 11’ Wallballs
Switch
P1- 15/12 Cal SKi
P2- Max 2-for-1 Wallballs
Switch
If there are not enough Ski Ergs…
Row Sub- 18/15
Bike Sub- 12/10
Run- 200m
Strength
Back Squat
3-3-3-3-3
WOD
3 Rounds
30/25 Calorie Ski
Max Unbroken Wallballs
-You cannot drop the ball or rest in the standing position. “Resting” in the bottom of an active squat while holding the ball is allowed but ideally should not be done intentionally.
Score=total time and total wallballs
Level 1- 20/15 Ski
If there are not enough Ski Ergs…
Row Sub- 40/35
Bike Sub- 25/20
Run- 400m
CFS Endurance Sunday – Southie Orange 10AM
Endurance Wod – 10AM in Southie Orange
Earn Your Rest
3 Rounds
In 10 Minutes
Row 500m
20 KB Lunges (total) (53/35)
20 Burpees
20 SA KB Swings
500m Row
Only Scale (to 450m) if you can’t row 500m in 2:05 or less
At Home WOD
3 Rounds
5:00 Run
3:00 Burpees
1:00 Rest
World’s Greatest Stretch – 2:00 x Side
Kneeling Overhead Prayer Stretch – 1:30 Total
Downward Dog – 1:00 Total