Wednesday, 12.6.2017

Warm up & Mobility

Strength:

Romanian Deadlift 3×5

Metcon:

AMRAP x 7:

8 American Kettlebell Swings 53/35

5 Ring Dips

8 Box Jumps 24”/20”

*Intended Stimulus:

    -Strength: Steady or slightly increasing weight during 3 working sets.  Focus is on hamstring strength in general strength range.(4-6)

    -Metcon: Short length conditioning workout with emphasis on hamstring, rear delt, trap, and chest strength. Athletes should perform all sets unbroken in order to move quickly through rounds.

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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