Tuesday, 11.21.2017

Warm up & Mobility Alternating EMOM x 10 6 Ring Rows     *2 second hold at top of rep 12 Hollowbody Rocks Metcon: 3 Rounds For Time: 2 Rope Climbs/4 Assisted Rope Climbs 40 Double Unders/ 120 Singles 9 V-ups     *12…

Monday, 11.20.2017

Warm up & Mobility AMRAP x 3 12 Power Snatches 95/65 12 Overhead Squats 95/65 Max Burpee Over Barbell     *rest 3 minutes AMRAP x 3 10 Power Snatches 95/65 10 Overhead Squats 95/65 Max Burpee Over Barbell     *rest 3…

Saturday, 11.18.2017

Warm up & Mobility “McGhee” AMRAP x 30 5 Deadlifts 275/185 13 Push-ups 9 Box Jumps 24”/20” Box Brief **SAVE THE DATES** NOVA Strength Class-Nov 6- Dev 6  Toys for Tots Collection -through Dec 10 SuperNOVA IV: A…

Friday, 11.17.2017

Warm up & Mobility Strength: Dips 3x5 Dumbbell Bench Press 3x8 Metcon: 2 Rounds For Time 800m Run 12 Push-ups 15 Sit-ups     *12 minute timecap Box Brief **SAVE THE DATES** NOVA Strength Class-Nov 6- Dev 6  Toys…