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Warm-up
Partner Up!
4 Rounds
:30 on/:30 off
-Bike, Ski or Air Runner
Then
4 Rounds
:30 on/:30 off
– Ring Support or L-Sit Hold
Strength
Back Squat
2-2-2-2-2
WOD
30-20-10
Hang Squat Cleans (75,55)
Ring Dips
Level 2- (65,45) 21-15-9 Ring Dips
Level 1-(55,35), 21-15-9 Bench/Box Dips
CFS Endurance Sunday – Southie Orange 10AM
Partner Endurance Sprint WOD
6 Mile Bike Sprint
(Partion Distance Anyway)
Endurance WOD
75 Ab-Mat Sit-Ups
50 Box Jumps Overs
50’ KB Goblet Lunge
Rest 4 Minutes
50’ KB Goblet Lunge
50 Box Jumps Overs
75 Ab-Mat Sit-Ups
Weekly Strength/Benchmark Schedule – Click Here
At Home WOD
AMRAP:20
10 Burpees
20 Air Squats
30 Sit Ups
40 Russian Twists (20 each side)