We have our own personal CrossFit Southie grips created by our very own Tom Kooch and his special lady friend, Jill Bass. By wearing these you can still shake lay-peoples hands with the look of horror of seeing your mangled ripped up mits from the mornings pull-up WOD. Check em out at the desk, only $15 beans, what a bargain!
Strength
1. Strict Press
2-2-2-2
2. Push-press
3-3-3-3
WOD 1 (10 Minute Hard Cap)
5-10-15-10-5
Burpee Pull-up
Kettlebell Swing (2,1.5)
Level 2 (1.5,1)
Level 1 (1,0.75)
Rest 5 Minutes
WOD 2 (5 Minute Hard Cap)
20 Pull-ups
20 Burpees to Target
20 Kettlebell Swings
Level 2 (1.5,1)
Level 1 (1,0.75)
Conditioning Class: WOD
7 Rounds
In 2 minutes:
250m Row
AMRAP Burpees over rower
Rest 1 minute
Conditioning Class: Core
3 Rounds
10 Hamstring Curls on rower
10 Pike ups on rower