Warm-up
500m Row
Then
2 Rounds
10 Low to High Kneeling Medball Cross Cops (per side)
-20 Bandy Side Steps w/ Legs Completely Straight (per side)
-10 Banded Glute Bridges
Accessory
3 Rounds for Quality
8 Single Leg Glute Bridges x Side
8 Wall Assisted Single Leg Deadlifts x Side
WOD
Wallball Biathlon
1000m Row
40 Wallballs
750m Row
30 Wallballs
500m Row
20 Wallballs
250m Row
10 Wallballs
-Each time you break up your wallballs complete 8 burpees. Before returning to your set.
Level 2- 750-600-500-250 Row, 30-20-15-10 Reps
Level 1- 600-400-300-200 Row
20-15-10-5 Reps
ADV – 30/20lb Wall Ball
Extra Work
10-8-6-4-2
Snatch (165/110)
Ring Muscle Up
Scale Power Snatch weight as necessary and use bands and/or cut bar muups in 1/2
Boot Camp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
3 Minutes For Max Cals/Reps/Distance
1 Minute Rest
2 Rounds
1. Row for Cals
2. Run X Distance or Cals on Air Runner
3. Bike for Cals
4. 3 Minute AMRAP – 5 burpees/20 Double Unders