Schedule Update – Southie Orange is closed this weekend for the Gymnastics Certification. All Levels classes will be held in Southie Green as normally scheduled. There will be no 930 & 1030 am on Saturday in Southie Orange and CTX at 10am on Sunday will be held in Southie Green instead.
Warm-up
1:30 on/:30 Rest & Rotate
1. Jump Rope
2. Bike
3. Pull Up Work
4. Mountain Climbers
*For pull up work, complete: 10 Scap Pull Ups + 10 Kip Swings. In the remaining time, work on strict pull ups or jumping pull ups.
For mountain climbers, bring the foot all the way to the outside of the hand and pause briefly to stretch the hip.
WOD
1200m Run
Then 7 Rounds
3 Hang Squat Cleans (155,105)
5 Shoulder to Overhead
7 Chest to Bar Pull-ups
40 Double Unders
Then
2 Mile Bike
Level 3- (135|95)
Level 2- (115|75)
Level 1- (95|55) 600m, 1 Mile Bike
Extra Work
30-20-10
GHD Sit Up
100Ft SandBag Hug Carry (140|90) on the Dashes
ADV – 40-30-20-10 (190|140)