21
Feb
Saturday
Announcements
Skill Preview 2/16-2/22
Monday – Deadlift
Tuesday – Press/Jerk
Wednesday – Row
Thursday – FunCon
Friday – Back Squat/Front Squat
Saturday – Partner WOD
Sunday – FunCon
Wells Street Fitness – NC30
Warm-up
Warm-up (No Measure)
Buy In: 200m Run (Warm-Up Pace)
AMRAP x 4 MINUTES
10 Alt. Groiners
5 Jumping Air Squats
10 Glute Bridge Ups
5 Ring Rows
Buy Out: 400m Run (Workout Pace)
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2 …
ON A 14:00 RUNNING CLOCK…
P1 COMPLETES…
400m Run
WHILE P2 PERFORMS AMRAP OF…
20 Air Squats
15 Russian KBS
10 Ring Rows
*Partner 1 is the timer, while Partner 2 completes AMRAP. When P1 returns from run, partners switch and P1 picks up where P2 left off.
(Score is Rounds + Reps)