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
Make a note of your achievements in 'Open Gym'