Wednesday, 11.1.2017

Warm Up & Mobility

Strength:
Front Squat: Take 15 minutes to establish an 8 rep max

Metcon: AMRAP x 12
3 Push Press 185/125
10 Wallballs 20/14
30 Double Unders/90 Singles
*barbell starts from the floor
*if scaling: both push press and wallballs should be 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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