Friday

Announcements

Friends and Family Week Skill Preview
Monday – Squat / Row
Tuesday – Gymnastics
Wednesday – Deadlift
Thursday – Conditioning
Friday – Press (WINTER PARTY)
Saturday – Partner WOD
Sunday – FunCon

Wells Street Fitness – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS (5 MIN CAP)

8 Plate Deadlifts

6 Alt. Bodyweight Lunges

4 Plate Shoulder Press

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

5 Plate Ground to Overhead

6 Overhead Plate Lunges

7 Bent Over Plate Rows

8 Sit-Ups

-Rest 2:00-

REPEAT!

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

20 SLOW Calf Raises (:03 Pause at bottom)*

20 Alt. V-Ups

20 SLOW Arm Haulers

*Stand on plate to perform

(No Measure)