Wednesday

Announcements

1 on 1 Schedule is live on wodify. Email [email protected] to reactivate / sign up for membership, or go to wscf.wodify.com to set it up. You must reserve at least 12 hours ahead of time for 1 on 1s

Wells Street Fitness – NC45

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Warm-up

Warm-up (No Measure)

5 SETS (:20 ON / :10 OFF)

MOVT 1 — Jumping Jacks

MOVT 2 — Slam Balls

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

5-7 Strict Pull-ups or 7-10 Slow Ring Rows

10 Barbell Supinated Bent Over Rows

1:00 DB Plank Sides

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (6 Rounds for time)

EVERY 2:00 x 6 SETS

10 Ring Rows or Jumping Pull-ups

15 Slam Balls (20/10)

-1:30 Rest b/t Sets-

(Score is Each Set for Time)