WOD for Tuesday, Mar 17, 2020

Southie Shuffle

For time:
400m Run / 1+½ x Stairs / 400m Row
21 Power Snatches @52.5/35kg
300m Run / 1 x Stairs / 300m Row
21 Burpees
200m Run / ½ x Stairs / 200m Row

Rest 2 Minutes

400m Run / 1+½ x Stairs / 400m Row
15 Power Snatches
300m Run / 1 x Stairs / 300m Row
15 Burpees
200m Run / ½ x Stairs / 200m Row

Rest 2 Minutes

400m Run / 1+½ x Stairs / 400m Row
9 Power Snatches
300m Run / 1 x Stairs / 300m Row
9 Burpees
200m Run / ½ x Stairs / 200m Row

30:00 Cap

-RX+ Option: Do the runs/stairs with 20/14lb med ball

Extra Credit 17-03-2020

Hang Muscle Cleans x 100 Reps – AFAP.
– Pick a weight people can complete 25 UB reps with when fresh. It should be light (for most an empty barbell will be more than enough.)

3-Way Banded Shoulder/Lat Stretch x 30s each position.

Open Gym

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