Upper East Side

Warm up
7 Min AMRAP
5 Squat Stretches
5 Iron Crosses
5 Inch Worms
10 Super mans
10 Hollow rocks

Strength/Skill

For quality
20-15-10
Strict pull ups
Perfect Push ups

Training (Met-Con)
Team Sundays
In a teams of 2
“Sunday Funday”

Wod 3 from “Beast of the boroughs”
10 Min Cap
50 Wall Balls (20/14)
50 Box Jump Overs (24/20)
50 Rack Lunges (95/65)
50 Front Squats (95/65)

5 Min Rest

5 Min Cap
21-15-9
Burpees

This is a fast paced workout. Only 1 person can work at a time. Divide the work however you choose.

The box jump overs: partners jump one right after the other. This will go fast and you can’t take much rest. The lungs will burn, the legs will want to fall off and you will hate us. We Love you too 🙂

Burpees: one partner must complete a round. Then the other partner completes the round. Keep going this way until both complete the entire reps scheme. Again you must move fast.

Since Saturdays will be our designated day to do the Open workouts. Team day will now be on Sundays.

Awesome job to all of our athletes and coaches who took on 14.1. Lets congratulate Coach Caley on her appearance on the leader board. Sitting at 53rd at the moment in the entire North East. Way to crush it Texas!