“Southie Sangy”

Focus & Determination
Focus & Determination

Warm-up
300-200-100m Runs
Complete 10 Front Squats with a lightly weighted barbell
-Quad Stretch against the wall
-Warm-up Squat Clean

Oly (20 minute)
Work up to a 1 RM Squat Clean

WOD (25 minute cap)
“Southie Sangy”
Run 800m
3 rounds of:
3 Squat Cleans (185/115)
6 Burpees
9 C2B Pull-Ups
Run 400m
3 rounds of
3 Squat Cleans
6 Burpees
9 c2b Pull ups
Run 800m