SATURDAY

Early Crew (Woburn Only)

– Arrive at 8:20. Lifting starts at 8:45 SHARP (cheddar)

Strength : EMOM 20m (Will be every minute with 10s transition built in)
O: 1 Heavy Odd Object Carry
E: 4 Hang Clean + 1 Squat Snatch

WOD: In 10 minutes complete:
1-3-5, 5-3-1
Wall Climbs, Rope Climbs
– at 10 minutes perform the following until minute 20:
Run 600m
30 Thrusters 115/75*
Run 600m
-at 20 minutes perform for time:
30 HSPU
40 Situps
75′ HS Walk

*Every time bar is dropped perform 10 bar facing burpees

10am + 12pm (Woburn), 10am + 11am (Canal Park)

Strength : Low Bar Back Squat
5-5-5-5-5

WOD: 5 Rounds, Partner Style!! (Teams of 2, one person working at a time)
22 Pull-Ups
22 Overhead Squats 115/75
Row 220m (Each)
22 Lateral Burpees
Run 220m
2 High Fives