Friday Night Lights, THIS Friday, March 28, 5-7pm
Can you believe we’re already in the final week of the 2014 Open? You’ve all done some great things over the past four weeks, and we’re hoping you’ll join us on THIS Friday night to help close out the Open with a bang. We’ll be running heats of Open WOD 14.5 on Friday Night in Southie Green from 5-7pm to create more of a competition-style atmosphere, and then we’ll close out the night with some celebratory beers and ciders. We’re encouraging everyone to join us – either as a participant, or as a spectator providing some support for the athletes.
As Burnt Toasties, this is an excellent opportunity for you to push yourself a little harder against your fellow competitors. It’s also a great opportunity to show the rest of our community how hard you’ve been working. We’d like to fill the final few heats with all of our competitors to get you guys going head to head and put on a show for all of our spectators! We hope you can join us! Important details below…
Recap of Details
When: Friday, March 28th, 5-7pm
Where: Southie Green
Who: Everyone! Participate in the workout, or just come by to cheer on your fellow competitors!
How: Sign up HERE to secure a spot
Warm-up
20 Step-ups
20 Plank-ups with feet on the box
20 side step up and overs
20 Push-ups with toes on the box
10 Burpee box jumps
– Give your shoulders some loving before moving on to the pressing
Strength
1. Push-Press
2-2-2-2
2. Push-Jerk
1-1-1-1
WOD 1
30 Pull-ups
40 Box Jumps (30,24)
50 Alternating Pistols
40 Box Jumps
30 Pull-ups
Rest 5 minutes
WOD 2
800m Run
20 Burpee Lateral Jumps over Box (24 inches guys and girls)