Sunday

23
Nov

Sunday

Announcements

Skill Preview – 11/25-12/1
Monday – Zercher Squat
Tuesday – Olympic Total (Clean and Jerk + Snatch)
Wednesday – Benchmark WOD (no 7 PM Class)
Thursday – Turkey Burner (Class at 8 AM and 9 AM only)
Friday – Bench Press
Saturday – Savage Saturday
Sunday – Burn/Rowing/Hyrox

Wells Street Fitness – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Option #1: Play a game!

or…

Option #2: General Warm-Up

3 Rounds

1:00 Row (Easy-Moderate Pace)

5 Push-Ups to down dog (can be done from the knees)

5/5 Single Arm Ring Rows

10 Alt. Reverse Lunges

Recovery Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES*

15 Cal. Row

50m Farmer’s Carry

12 Alt. KB Goblet Step-Ups

:30/:30 Side Plank

*Move at a moderate pace for quality!