Sunday July 7th – Normal Schedule, Endurance class is on.
Warm-up
2 Rounds
Every 90 seconds
1. 250m Row
2. 20 Bandy Face Pulls
3. 60-sec weighted Wall Sit
Strength
EMOM10
5 Pendlay Rows
(moderate weight)
WOD
3 Rounds
In 4 Minute Complete
500m Row*
AMRAP Wallballs(20/14)
Rest 1 Minute
Scaled – 400m Row (14/10)
*Complete 1 of the 3 rounds using the Ski Erg
CFS Endurance Sunday – Southie Orange 10AM
E3MOM Endurance Chipper
Every 3 minutes 200m run
– 100 Burpees
Every 3 minutes 20 box jumps
– 100 KB Swings
Every 3 minutes 20/15 cal row
– 300 Double Unders
Every 3 minutes 20/15 cal ski
– 100 Ab Mat Situps
Athlete must finish all reps of the movement before progressing the the next.
Scaling options given in class.