Monday

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 – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND (7 MIN CAP)

10 Strokes, Drill #1

5 Inch Worms w/push-up

10 Strokes, Drill #2

10 Glute Bridge-Ups

10 Strokes, Drill #3

10 Ring Rows

10 Strokes, Drill #4

Workout

“ALL IN” (8 Rounds for distance)

4 SETS

:30 Max Meter Row

:30 Rest

-Rest 2:00-

4 SETS

:30 Max Meter Row

:30 Rest

*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.

Optional Finisher

Warm-up (No Measure)

2 SETS

5-8 Rower Pike Ups

5-8 Rower Hamstring Curls

1:00 Post-Workout Row Cool Down