31
Oct
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
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-