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 minute timecap

Box Brief

**SAVE THE DATES**

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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