Holiday Schedule
Thurs 12/30 – Normal Schedule – No CTX
Friday 12/31 – New Year’s Eve – 5,6,7,8,11 & 12pm classes. Box Closes at 1pm.
Saturday 1/1 – Happy New Year!!! All levels classes in Southie Green at 11am and 12pm. Non-Coached class with Goose – 10am Kick off
Sunday 1/2 – Normal Schedule
Warm Up
2 Rounds
40s On|10s Off
-Single Arm DB High Pulls*
-Box Crunches
-Lateral Up & Overs
-Plank Ups**
*switch at the halfway mark
**feet on the box where able
Mobility
Calf Rolling
Thoracic Rolling
Strength
E2MOM10
Push-press*
5 Reps
*Upon finishing your set perform a static hold at the top for the remainder of the first minute or for as long as you can manage
WOD
40-30-20
Dumbbell Snatches 50|35
Box Jump Overs
E2MOM
3 Shoulder to Overhead 185|125
Level 4- 155|105
Level 3- 135|95
Level 2- 115|75, 40|25
Level 1- 95|55, 30|15
ADV- 205|135
Extra Work – Active Recovery
“Brock”
100 Cal Row
100 Cal Ski
100 Cal Assault Bike
E2MOM 7 Burpees*
*every 2 mins stop where you are and complete 7 Burpees (but not at the start of the WOD)