Salem SOD-
20 minutes to get 4-5 sets
5 Strict Pull-Ups
4 Pole Box push (This should be heavy!)
10 Pendlay Rows
:90 rest
Salem WOD 1-
AMRAP 15
2 Rope Climbs
10 Pistols
15 Burpees
30 Dubs
Salem WOD 2-
AMRAP 12 with a partner
5 DB Snatches/Arm (50/35)
7 Box Jump Overs (24”/20”)
12/9 Cal row
* alternate movements with your partner
Marblehead Sunday Funday! 9am May 1st
MHD SOD-
20 minutes to get 4-5 sets
5 Strict Pull-Ups
4 Down and back Growler push
10^ Pendlay Rows
90 se rest
MHD WOD 1-
AMRAP 15
8/6 Tire flips (at some point during the WOD) OR 4 Slam balls
10 Pistols (total)
15 Burpees
30 Dubs (45 Singles)
MHD WOD 2-
AMRAP 12 with a partner
5 DB Snatches/Arm (50/35) (50+ 35/20)
7 Box Jump Overs (24/20) (50+ 20/16)
12/9 Cal row (50+ 9/6)
* alternate movements with your partner
