Monday

Announcements

Skill Preview (3/16-3/22)
Monday – Deadlift
Tuesday – Back Squat
Wednesday – Clean and Jerk
Thursday – FunCon (3×10:00 Wods)
Friday – Press
Saturday – Engine Builder
Sunday – FunCon (Murph Prep)

Wells Street Fitness – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS (2:00 CAP)

20 Jumping Jacks

8 Bodyweight Goodmornings

:20 Tuck Hold

Into …

2 ROUNDS (2:30 CAP)

:45 Row (increase pace 2nd round)

10 Air Squats (32X1)*

8 Push-Ups

6 Ring Rows

*Focus on a slow & controlled descent, keeping tension in the bottom, then fast up!

Workout

Metcon (3 Rounds for time)

3 SETS

250m Row

30 Air Squats

25 Sit-Ups

20 Push-Ups

15 Ring Rows

-Rest 1:00 b/t Sets-

-17:00 Hard Cap-

(Score is Time Each Set)

***HOME VERSION***

3 SETS

25 Backpack Cleans

30 Air Squats

25 Sit-Ups

20 Push-Ups

15 Backpack Bent Over Rows