Thursday

13
Nov

Thursday

Announcements

Skill Preview 11/11-11/17
Monday – Front Squat
Tuesday – Press
Wednesday – Deadlift
Thursday – Conditioning
Friday – Open 20.6
Saturday – Partner WOD
Sunday – 9:00 AM Burn/10:00 AM Rowing/11:00 AM HYROX WOD
Upcoming –
11/20 – Mustache WOD
11/24 – McNeil WOD

Wells Street Fitness – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS…

200m Run

10 Slam Balls

10 Banded Upright Rows (feet inside band)

Strength

Metcon (No Measure)

3 SETS

10 Slow Ring Rows

20 Kneeling Double Lat Band Pull-Downs

MAX Barbell Upright Rows

-Rest 1:30 b/t Sets-

Workout

Metcon (Time)

FOR TIME

50 Slam Balls (20/10)

400m Run

50 Sit-ups

400m Run

50 Slam Balls

400m Run

-15:00 Hard Cap-