Friday, 11.10.2017

Warm up & Mobility

Strength:

Romanian Deadlifts 3×8

     *50-65% of max deadlift

Metcon:

4 Rounds For Time:

16 (8/8) KB Power Snatches 53/35

10 Burpee Box Jump-overs

    *10 minute timecap

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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