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 – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Jumping Jacks
20 Mountain Climbers
7 Up-Downs
-into-
1 ROUNDS
10/8 Cal Row
10 Scap Pull-ups
10 Kip Swings
10 Knees to Chest
Strength
Deadlift (4-4-4-4*)
4-4-4-4*
Segmented Tempo Deadlifts
*Pause for :02 below the knee, :02 above the knee, and :02 at mid-thigh.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15/12 Cal Row
12 Toes 2 Bar
10 Deadlifts (155/105)