Attn: Open Gymers
The toaster will be off limits from 6-7pm on Tuesday and Thursday during the month of September for our Fundamentals program.
Southie Spotlight!
It’s Spotlight Time!! Member achievements are a big deal and we love celebrating your hard work. Don’t forget your highlights get posted on Instagram each and every Friday! Scroll down to see your August Accomplishments!
Warm-up
3 Rounds
Every 90 seconds, complete:
5 Bar Facing Burpees
6 V-Ups
7 Hang Muscle Snatch
Strength
EMOM10
1 Power Snatch
1 Squat Snatch
WOD (15 minute Cap)
10 Rounds for time of:
5 Burpees, bar-facing
6 Toes-to-bar
7 Power Snatch, 75/55
-wod credit Linchpin
Level 2- 8 Rounds, (65,45)
Level 1- 6 Rounds, (55,35)
Coaches note: The goal should be to complete each round in <90s. If you are not keeping up with that pace scale the rounds and/or weight and reps.
4:45 Conditioning
Every 8 Minutes for 32 Minutes
500m Row
1 Mile/0.8 Bike
400m Run
