Friday

7
Nov

Friday

Announcements

Skill Preview 11/3-11/9
Monday – Back Squat
Tuesday – Press
Wednesday – Deadlift
Thursday – Conditioning
Friday – Open 20.5
Saturday – Partner WOD
Sunday – 9:00 AM Burn/10:00 AM Rowing/11:00 AM HYROX WOD
Upcoming –
11/20 – Mustache WOD
11/24 – McNeil WOD

Wells Street Fitness – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 QUICK ROUNDS (8:00 CAP)

50m Shuttle Run

8/8 Reverse Lunges

10 Goblet Squats

12 Russian KB Swings

Strength

Front Squat (5-5-5-5-5*)

5-5-5-5-5*

Tempo Front Squat (31X1)

*Complete 8/8 DB Split Squats after each set.

Workout

Metcon (4 Rounds for reps)

EVERY 3:00 FOR 4 ROUNDS

20 Wall Balls (20/14)

20 Front Squats (75/55)

MAX 50m Shuttle Run in remainder of time.
Score is number of sprints completed per round.