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

View Public Whiteboard

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)