Wednesday

Battleground, Norwalk – Level 1

Weightlifting

After completing the bench- do 3×10 strict pullups superset with 3 sets of max push ups/ring push ups. Increase from last week

Bench Press (10 sets of 2 at 70% – Work on bar speed)

Metcon

Metcon (Time)

3 rds for time 200m Run/20 Wall balls

Scaled 14/10 to the 10/8

Rx 20/14 to the 10/9

Adv 30/20 to the 10

Endurance

Metcon (5 Rounds for time)

5x200m Hill sprints

Full recovery between each

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