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Wells Street Fitness – NCCOMPETE

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A. CONDITIONING

Metcon (No Measure)

ATHLETE CHOICE

Choose (1) of the following tasks…

– Run 5k (hard effort)

– Run 5k with Weight Vest (not for time)

– Run 10k (moderate effort)

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY (12:00 Cap)

100m Run

10 Air Squats

10 Med Ball Cleans

10 Scap Pull Ups

10 Kip Swings

10 Sit Ups

Workout

Metcon (Time)

3 SETS

600m Run

30 Wall Balls (20/14)

15 Toes To Bar

-Rest 2:00 b/t Sets-

(Score is Total Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

7-7-7-7-7

Bench Press*

*Superset each set of bench with a 1:00 KB Front Rack hold (53/35) or (70/53)

-Rest as Needed between sets-

(Score is Load)