A couple of things..

Woburnites: thank you for being patient until tomorrow/Wednesday with the unsightly area to the right of the white board as I finish my installation of new white board. Also, ladies your bathroom with have new lights tomorrow evenings. I tried tonight but not so good when you don’t have the right light…

Also, we are 5 days (starting Tuesday) from my best friend and my other best friends from taking the field to the greatest triumph of my their lives. I genuinely hope you all have the privilege of being a true Pats fan. If not, I hope you aren’t Saints fans.

TUESDAY

CrossFit
Strength : Thruster
2-2-2-2-2

WOD: 7m Escalating AMRAP
1 Box Jumps 24/20
2 Thrusters 135/95
2 Box Jumps
2 Thrusters
3 Box Jumps
…..continue this way adding 1 Box Jumps each round for 7 minutes. Score is number of Box Jumps + added reps.

S: Step up, 75/55
L1: 95/65
Rx+: 165/115, 30/24

Strong
Lift : Clean and Jerk
EMOM 8m: 1 CnJ, heavy

Accessory: Thruster, 12 minutes
Find a 2 rep max

Conditioning: 7m Escalating Amrap
1 Box Jump
2 Thrusters
2 Box Jumps
2 Thrusters
3 Box Jumps
…

The Program

1. Strength and WOD

2. E90s for 5 Rounds
3-5 Muscle Ups
3-5 Bar Muscle Ups
then work towards 75 HSPU

3. 1:15 on, :45 off, x5
20 GHD Hip Extensions
AMRAP Double Unders with remaining time