3
Nov
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
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-