Wednesday Nov 9 at 630pm-830pm – Seminar w/ Keith Wittenstein

Warm-up
Shoulder Focus, Front Rack

Weightlifting
Fit: Shoulder Press (3×5 – Same weight)
Wend: Shoulder Press (Wendler 3-3-3+ (70,80,90%) Week 2)

Metcon
15 Minute Cap
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

Sub: Matador, Box Dips
**Clean can be “Power”

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