Sunday

7
Mar

Sunday

Announcements

Skill Preview – 3/2-3/8
Monday – Deadlift
Tuesday – Press
Wednesday – Snatch/Benchmark
Thursday – Fun Con (Golf II)
Friday – KB Flow
Saturday – Savage Saturday
Sunday – FunCon (Invictus Engine Builder)
Skill Preview (3/9-3/14)
Monday – Bench Press
Tuesday – Hang Power Clean
Wednesday – Front Squat
Thursday – Fun Con (Tabatas)
Friday – Deadlift
Saturday – Partner WOD
Sunday – FunCon (HYROX Wod)

Wells Street Fitness – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Single Unders

10 Plank to Pike Up

50m Row – Arms Only

Into…

1 ROUND

:30 High Single Unders

20 Alt. Plank Shoulder Taps

100m Row – Arms + ½ Slide

Into…

1 ROUND

:30 Double Unders/Fast Single Unders

:45 High Plank Hold

150m Row – Full Stroke

Workout

Metcon (Time)

EMOM x 12 MINUTES

MIN 1 – 50 Double-Unders

MIN 2 – :50 Plank Hold

MIN 3 – 250m/200m Row

(Score is Slowest Row)

Finisher

Metcon (No Measure)

2-3 SETS

10 Rower Pike-Ups

8 Rower Hamstring Curls

(No Measure)