Monday, 12.11.2017

Warm up & Mobility

Strength:

Strict Pull-ups 2×6

Chin-up, chin over the bar hold: 2 max effort attempts

Metcon:

With a partner, complete:

4 Rounds For Time

4 Rope Climbs

30 Hand Release Push-ups

20 Calorie Row

    *reps may be broken up in any fashion

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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