Warm-up
2 Rounds
1:00 Work/:20 Rest and Rotate
-Wall Sit
-Lateral Up/Overs
-BB Roll Out
Strength
E2MOM12
Front Squat
2 Reps
5 Second Controlled Negative. Explode quickly out of the bottom
WOD
2 Rounds
20 Thrusters (95,65)
30 Box Jumps
20 Wallballs (30,20)
Rest 2 Minutes
Level 2- 75,50, 20,14
Level 1- 65, 35, 14,10
Conditioning 4:45PM in Southie Orange
Every 3 Minutes For 30 Minutes- Alternating
A.
– 200m Sprint
– X Calorie Bike
B.
– 250m Row
– x Burpee Box Jumps
– Should allow for 1 Minute rest give or take