Box Announcement:
Every Tuesday we host the Mobility Class @ 7:00pm in Southie Green led by DPT Coach Matt Martinez. This is a great opportunity to learn self massage and stretching techniques to help reduce soreness and improve performance. Taking this class does NOT count toward your membership. Come check it out!
Warm-up
Partner Up!
P1 – 21 Air Squats
15/12 Cals on Rower
9 Burpees over Rower
P2 – Plank Hold
Switch
Mobility/Stability
Glute Rolling
2×10
Bandy Side Steps Each Side
Bandy Good-mornings
Strength
Deadlift
3-3-3-3-3
Partner WOD
20 Minute AMRAP
For Max Rounds
21 Wallballs
15/12 Calories on the Rower
9 Burpees Over the Rower
*Coaches Note: Rounds should not take over 2 minutes. These are meant to be true sprints. Wall balls are designed to be unbroken. Partner rests 1:1
Level 2- 15-12/10-9
Level 1- 12-10/8- 6 – regular burpees
ADV – 30/20
Extra Work
10 Min AMRAP
15/10 cals ski
1 beg board ascent
*Coaches Note: Scale the pegboard to the green line, orange line or one valiant attempt at a few holes if need be.