Friday, 12.8.2017
Warm up & Mobility
Strength:
Low-Bar Back Squat 3×8
*60-70% of 1 rep max
Metcon:
3 Rounds For Time
5 Front Squats 185/125
15 Wallballs 20/14
50 Double Unders/100 Singles
*If scaling, front squats should be heaviest possible unbroken sets of 5
*Squats taken from floor
*Rest 1 minute between rounds
*Intended Stimulus:
-Strength: Uniformed intensity throughout 3 working sets. Hypertrophy rep range, focusing on glutes, quads, hamstrings, and erector spinae.
-Metcon: Medium length conditioning piece focusing on quadriceps, and shoulders. Athletes should perform sets unbroken, and aim to increase overall speed during the course of each round.
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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