Tuesday, 10.31.2017

Warm Up & Mobility

Strength:
Weighted/Bodyweight/Assisted Strict Pull-ups 2×4
*Assisted: done with a “spotter” providing equal assistance through full ROM.

Chin-up over the bar hold: 2 max effort attempts
*rest 4X the length of 1st hold. Ex: hold 30 seconds, rest 2 min.

Metcon: AMRAP x 8
5 Pull-ups
5 Toes to Bar
7 Russian KB Swings 70/53
*if scaling: KB Swings should be performed unbroken.

Box Brief

**SAVE THE DATES**

Saturday/Sunday Nov 11/12- USAW Level 1 Sport Performance Course

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

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