Wednesday

7
Jan

Wednesday

Announcements

Skill Preview – 1/7-1/12
Monday – Deadlift
Tuesday – Thruster
Wednesday – KB Complex
Thursday – Conditioning
Friday – Clean and Jerk
Saturday – Savage Saturday
Sunday – Burn/Rowing/Hyrox

Wells Street Fitness – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 SETS (6 Min Cap)

:30 on Bike, Rower, or Ski (EZ in RD1 / Moderate in RD2)

10 Alt Sampson-Step Back Lunges (:01 Pause OH)

10 Slam Ball or Wall Ball Deadlifts

10 Slam Ball or Wall Ball Strict Press

10 Slam Ball or Wall Ball Bent Over Row

20 Toe touches to the top of the Ball (fast feet)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

12 Ring Rows

12 Slam Balls

-Rest 1:00-

AMRAP x 3 MINUTES

8 Ring Rows

8 Slam Balls

-Rest 1:00-

AMRAP x 2 MINUTES

4 Ring Rows

4 Slam Balls

(Score is Rounds + Reps)