Saturday 6.12 : Bunker Hill Day
This Saturday is Charlestown’s Bunker Hill Day Celebration. While there is no parade there is a lot going on around town and it looks like the weather will clear up by mid morning.
We are hosting our 10:30am class up at the Bunker Hill Monument. All you need is yourself. If you haven’t donated to to the Boys and Girls Club of Charlestown you can still bring a donation up to the Monument or to 830 or 930 class at the gym.
Strength: High Bar Back Squat
WOD: 10-8-6-4-2 reps of following complex, to be done UNBROKEN.
Bent Over Row
Rx: Perform 10 bar facing burpees every time you drop the
1. High Bar Back Squat
EMOM 9m: 2 Reps @ 70% 1rm, speed focus, no heavier
2. EMOM 7m: 8 Jumping Lunges (4/4) wearing weight vest, heigh/explosiveness focus
Run/Row 400m, or 1:30 cardio movement, then
100 Hollow Rocks
100 Jumping Squats
then Run/Row 400m, or 1:30 Cardio movement