Wednesday

5
Nov

Wednesday

Announcements

Skill Preview 11/3-11/9
Monday – Back Squat
Tuesday – Press
Wednesday – Deadlift
Thursday – Conditioning
Friday – Open 20.5
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 – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Row @conversational pace → :30 Row @moderate pace

10 DB Strict Press → 10 DB Push Press

10 Alt. Step-Overs → 5 Box Jump Overs

Workout

Metcon (Distance)

EMOM x 18 MINUTES

MIN 1 – :45 Row*

MIN 2 – 15 DB Push Press

MIN 3 – 10 Box Jump Overs

*Try to keep row below 28 Strokes Per Minute
Score is the furthest distance rowed in :45