Monday

10
Nov

Monday

Announcements

Skill Preview 11/11-11/17
Monday – Front Squat
Tuesday – Press
Wednesday – Deadlift
Thursday – Conditioning
Friday – Open 20.6
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 ROUNDS (7:00 MINUTE CAP)

5 SA KB DL*

5 SA Russian KBS

5 SA KB Clean

5 SA KB Thruster

100m Jog

*Complete one full round of the KB complex on the right, one full round on the left, then go out for the 100m Run.

Strength

Front Squat (4-4-4-4-4)

4-4-4-4-4

Tempo Front Squat (13X1)

-Rest 1:30 b/t Sets-

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Front Squats (75/55)

10 KBS (53/35)

100m Run