8am Devils Chase 6.66 miler and 3.33 miler (Salem Willows)
8am Boot Camp
830am EWOD
930am Community WOD
REMINDER THAT THE DEVILS CHASE WILL BE HAPPENING 8-930am so EXPECT TRAFFIC DELAYS COMING FROM DANVERS, BEVERLY OR SALEM AREA AROUND THE WILLOWS.
ALSO!!! 🙏🏻❤️ THANK YOU TO ALL OUR MEMBERS HELPING OUT AND SACRIFICING THEIR SATURDAY COMMUNITY WORKOUT. WE KNOW ITS ONE OF THE BEST DAYS OF THE WEEK FOR YOU AS IT IS FOR US, BUT TO PUT THIS EVENT ON FOR 800+ RUNNERS IS JUST AMAZING, A TRUE BLESSING AND WE (AND THE RUNNERS) THANK YOU FOR THAT BECAUSE WE COULDN’T DO IT WITHOUT YOU!
EWOD
For Time:
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 A kettlebell Swings (53/35)
10 Burpees
50 meter Bear Crawl
10 Burpees
20 A Kettlebell Swings (53/35)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
Community WOD
Teams of two
For time:
The buy in: 400m run
* 50 Power Cleans (95/75) (75/55)
* 50 burpee Box Jumps Overs (20) for all
* 75 BB Front Squats (95/75) (75/55)
* 75 hand release push ups
* 100 Deadlifts (135/105) (115/95)
* 100 Russian Twists (15 lbs) (L+R=1)
*
* The buy out 400 Meter run
Use a single Barbell per team. Partition work as needed between partners. Start and finish with a 400 meter Run. Adjust weight as needed.
