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
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!