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 – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Single Unders

5 Burpees

5 Step-Overs

5 Strict Press

Strength

Shoulder Press (5-5-5-5-5*)

5-5-5-5-5*

Tempo Strict Press (31X1)

*Complete 12 Overhead Tricep Extensions after each set.

Workout

Metcon (3 Rounds for time)

3 SETS

50 Double Unders

15 Push Press (95/65)

10 Burpee Box Jump Over (24/20)

200m Run

-1:00 Rest b/t Sets-