Wednesday

12
Nov

Wednesday

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)

1 ROUND

30 Mountain Climbers

20 Lateral Jumps Over the Bar

10 Burpees

Into…

2 ROUNDS

10 Deadlifts

8/8 Elbow Punches

6 FR Lunges

4 Front Squats

Strength

Metcon (Weight)

EVERY 1:30 FOR 6 SETS*

1 Paused Clean Deadlift**

2 High Hang Power Clean

*Increase weight each set. Keep weight moderate.

**Pause for :02 above knee then continue the lift.

Workout

Metcon (Time)

5 ROUNDS FOR TIME

7 Hang Power Clean (115/75)

14 Front Rack Lunges

42 Double Unders

-12:00 Cap-