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 – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

With one LIGHT dumbbell …

1 ROUND

10 Alt. Bodyweight Lunges

8 Cal. Bike (conversational pace)

5/5 Single Arm DB Deadlift (DB btwn. legs)

10 Alt. Bodyweight Jumping Lunges

6 Cal. Bike (Pace for the workout)

5/5 Upright High Pull + Punch*

10 Alt. Lunges w/DB (experiment how to hold the DB)

4 Cal. Bike SPRINT (not the pace for the workout)

5/5 DB Muscle Snatch

Workout

Metcon (Time)

FOR TIME*

40-30-20-10

Alt. DB Snatch

Alt. Single DB Lunges**

*10 Cal Bike After Every Full Set

**Athlete can hold DB any way

-15:00 Hard Cap-