FIRST TWO CLASSES ONLY AT EACH LOCATION TOMORROW MORNING. EVERYTHING ELSE CANCELED/TBD.

 

 

1. MORNING CLASSES ONLY, LIMITED: There will only be the first 2 classes at both locations for right now. That means 5:30am and 6:30am at Woburn, and 6:00am and 7:00am at Canal Park. There will be no mid day classes at either location. This schedule is set 100%.

 

2. EVENINGS PLAY BY EAR: For the evenings we will see how it unfolds during the day. As of now it doesn’t look good in terms of the snow timing and accumulation. I am willing and able to drive regardless of condition as long as it isn’t unrealistic in terms of safety so we will see. Check the blog and your email around 1pm tomorrow for official word. You can probably all guess as the day goes what it will be, but the call will be made officially at that time.

 

 

MONDAY

 

Strength : Front Squat
2-2-2-2-2-2, alternating pause tempo (3 second in bottom) and “regular”

 

WOD : 10m AMRAP
2m Burpees
2m Box Jumps 24/20 (full stand)
2m Air Squats
2m Burpee Box Jumps 24/20 (bounding allowed)
2m Handstand Push-ups

 

 

The Program

 

1. Strength and WOD (stay at 24/20)

 

2. Clean Work

a. EMOM 8m : 1 Power Clean + 1 Squat Clean + 1 Hang Squat Clean
right into EMOM 7m : 1 Squat Clean + 1 Jerk
– all done at medium-heavy weight. Not maxing out.

 

b. 4×3 Hang Squat Clean (launch position), heaviest able

 

3. 5m AMRAP
10 Pistols, increase difficulty each round
5 Power Snatch 165/115
15 GHD Situps