Friday

Announcements

Skill Preview 10/27-11/2
Monday – Front Squat
Tuesday – Gymnastics
Wednesday – Sumo Deadlift
Thursday – Hallo-WOD!
Friday – Open 20.3
Saturday – Partner WOD
Sunday – 9:00 AM Burn/10:00 AM Rowing/11:00 AM HYROX WOD

Wells Street Fitness – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS

9/9 Single Arm DB Deadlift

7/7 Single Arm DB Bent over Row

5/5 Single Arm DB Upright Row

3/3 DB Snatch

Strength

Bent Over Row (15-15-15)

3 SETS

15 Bent Over Rows*

10 Chin-ups

-1:30 Rest b/t Sets-

*Increase weight each set.

Workout

Metcon (Time)

3 SETS

20/15 Cal Bike

30 Slam Balls (20/10)

30 KB Sumo DL High Pull (53/35)

30 Sit-ups

-2:00 Rest b/t Sets-