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Weekly Strength/Benchmark Schedule – Click Here

1 Minute Max Cal Row
:30s Shoulder Taps in High Plank (ADV -in HSPU)
:30s Rest
1 Minute Max Cal Row
:30 Pull Up Hang (ADV- Chin over bar)
:30s Rest
1 Minute Max Cal Row
:30s Fast Mountain Climbers

Bench Press

3 Rounds
1 Minute Max Calories on the Rower
:30s Max Push-ups
:30s Rest
1 Minute Max Calories on the Rower
:30s Max Strict Pull-ups
:30s Rest

Score= Total Row Cals, Total Strict Pull-ups, Total Push-ups

Coaches Note: There is no transition time accounted for, so consider that when rowing/skiing

CFS Endurance Sunday – Southie Orange 10AM
Endurance Run WOD
2 Mile Run

Endurance WOD
4 Rounds
(1 Minute at each movement / 90 sec. rest between rounds)
Alt. KB Side Squat
KB Swings
Bicycle Twists

At Home WOD
5 Rounds
10 Burpees
15 Hollow Rocks
20 Air Squats
Rest 1 Minute