Got a little late celebrating my wonderful wife’s birthday tonight so I apologize for the lateness of the post…

FRIDAY

Core Conditioning  (Woburn Only)

Core : 10m AMRAP
5 P-Lette/Box shoot thrus (dip and push-up at each end)
10 Situps
15 Supermans

Conditioning : 2 Rounds For Time
50 Cal Row
rest :30
30 Cal Row, arms only with legs extended, can flex at spine
rest :30
30 Cal Row, legs only, arms extended
Rest :30
5 Wall Climbs

CrossFit

Strength : Split Jerk

Find a 2 rep max

WOD : 8m AMRAP
2 Muscle Ups
2 Bear Complex (Power Clean + Front Squat + STOH + Back Squat + STOH)  145/100

S: 5 Pull-Ups + 5 Ring Dips for 2 MUs, 75/55

L1: 5 CTB + 5 Ring Dips, 115/80

Rx+: + 1 Ring Dip per MU, 165/11

The Program

1. Strength and WOD Rx+

2. 4 Rounds, each round for time, rest as needed up to 3:00 between rounds

25 GHD Situps
100′ HS Walk

3a: 5×150′ Front Rack KB Walk, 70/53, rest :60
3b: 5×1+5 Squat Snatch + OHS, 175/120, rest :60