Sunday
Announcements
Skill Preview (3/16-3/22)
Monday – Deadlift
Tuesday – Back Squat
Wednesday – Clean and Jerk
Thursday – FunCon (3×10:00 Wods)
Friday – Press
Saturday – Engine Builder
Sunday – FunCon (Murph Prep)
Wells Street Fitness – NC60
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP / EACH COMPLETE 3 ROUNDS!
PARTNER 1:
5 Squat Jumps
5 RDLs
5 Clean Pulls
5 High Pulls
5 Muscle Cleans
PARTNER 2: Row (Increasing effort each set…EZ, Mod, Hard)
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
500m Row
60 Power Clean (135/95)|(95/65)
1000m Row
40 Power Clean (155/105)|(115/75)
1500m Row
20 Power Clean (185/125)|(135/95)
*P1 works while P2 rests. Partners must alternate every 250m on each row. Partners can switch as needed on the Power Cleans.
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching*
*Suggested Flow…
Cobra Stretch
Pigeon (L-side)
Pigeon (R-side)
Seated Forward Fold
Rebound Recovery
(No Measure)