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.

SATURDAY
Strength: High Bar Back Squat
5-5-5-5-5

WOD: 10-8-6-4-2 reps of following complex, to be done UNBROKEN.
Deadlift 95/65
Power Clean
Front Squat
Push Jerk
Back Squat
Bent Over Row

S: 65/45
L1: 75/55

Rx: Perform 10 bar facing burpees every time you drop the

Extra Work
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

HomeWOD
For Time
Run/Row 400m, or 1:30 cardio movement, then
100 Hollow Rocks
100 Lunges
100 Push-ups
100 Jumping Squats
then Run/Row 400m, or 1:30 Cardio movement