11
Nov
Tuesday
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
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Up-Downs
20 Mountain Climbers
5 Push-ups
20 Mountain Climbers
Strength
Shoulder Press (7-7-7-7-7*)
7-7-7-7-7*
Strict Press
*Complete 1:00 Plank Hold in Push-up Position after each set.
Workout
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 20 Alt. DB Snatch (40/30)
MIN 2 – 15 Burpees
Score is weight on the Snatch