• TODAY
  • Wayland: 5:30a/6:30a/9a/12:30p/6p
  • Acton: 5:30a/6:30a/9a/6p
• TOMORROW
  • BOTH GYMS: 5:30a/6:30a and 9a ONLY!
• WEDNESDAY 1/1
  • CLOSED

“Partyman”
3 Rounds:
20 Kettlebell Swings (53/35)
20 Box Jumps (24/20)
20 Handstand Push Ups
200 Meter Row

WOD Guidance & Goals:
Unbroken kettlebell swings and steady pace on the box jumps. Handstand push ups are kipping, break into sets of 5-10. Sprint the row. Target 15 min

Post Time to Comments. Compare scores HERE.

5 min moderate/5 min easy
4 min moderate/4 easy
3 min moderate/3 easy
2 min moderate/2 easy
1 min moderate/1 easy

Courtesy of Burgener Strength

1) Snatch: 10 rounds – Every 90 seconds, complete:
1x snatch (Work up to a max for the day)

2)3x Pause snatch pull (Start at 70-80% 1 RM snatch and increase weight by feel).
*2 second pause at the launch position before exploding into a snatch pull.

3) Back squat: 75%x5, 80%x3, 85%x3 reps, 90%x2 rep, 95%x1+ rep.