Wednesday 11/18/2015

Battleground, Norwalk – Level 1

Beach Body Day!

Weightlifting

Bench Press (2×6 at 70% Focus on speed)

Metcon (12 Rounds for reps)

12 Min EMOM

7-12 Strict Pullups

5-12 HSPU

Increase from last week

Metcon

Metcon (Time)

3 rds for time

30 Double Unders

20 Wall Balls

10 Box Jump Overs

Rx: 20/14 to the 10/9 24/20 Inch Box

Scaled 14/10 to the 10/8 Step overs and 3 to 1 double unders

Endurance

Metcon (7 Rounds for time)

7x200m Runs :90 Rest between runs.

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