Tuesday

Battleground, Norwalk – Level 1

Warm-up

Ankle Work. If both ankles are good(+5 inches) then lets go to banded hip work.

Weightlifting

Back Squat (Every 3 Min 8 Back Squats 70% followed by db jump)

Superset with by dual dumbbell jumps

Rear Elevated Split Squat (3×8 Each Leg – Superset with 6 jump lunges )

Metcon

Metcon (Time)

Partner WOD: 5 rounds for time

400m Farmers Carry (one person must carry both dumbbells)

10 Hang Dumbbells Squat Cleans(Break up however you like

20 Min Time cap Adv: 70/45 Rx: 50/35

Cooldown

Instructor Choice

Advanced Work

Metcon (No Measure)

Work on Skill of choice

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