Reduced Schedule Today – Presidents Day – The morning and afternoon classes will be run as regularly scheduled. We will be running a reduced class schedule at night with All Levels classes in Southie Green only.
Warm Up
3 Rounds
:20 on/:10 off
1. Medball Ground to Overhead
2. Medball Squat Cleans – demo vid
3. Russian Twists
4. Plank w/ Forearms on Medball
Mobility
Calves
Forearms
Strength
EMOM14
0-4 Squat Snatch- 3 Positions -High, mid, floor @75-80%
4-5 Rest
5-8 Squat Snatch- 2 Positions Mid & floor @80-85%
8-9 Rest
9-12 1 Rep @85-90%- Floor
WOD
4 Rounds
20 Power Snatches (75,55)
20 Wallballs
Level 2- (65,45) 15 power snatches
Level 1- (55,35), 15 reps
Extra Work
4 Rounds
1 Min Max Effort Bike for Cals
1 Minute Rest
1 Min Max Effort Ski for Cals
1 Min Rest
1 Min Max Effort Air Runner for Cals
Report highest and lowest Cal count for each movement