Wednesday

Norwalk, Battleground – Level 1

Weightlifting

Strict Press (Work up to something heavy- drop down 10% and do 5)

Pull-ups (3 sets of max rep strict or max weighted strict )

Push-ups (1 max set of good push ups)

Metcon

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Metcon (AMRAP – Reps)

7 min AMRAP

30 DU or 120 Singles

20 Wall Balls

100m Run

Rx: 20/14 to the 10/9

Scaled 14/10 to the 10/8

Every 10m COunts as 1 rep and every 3 singles counts as 1 rep

Endurance

Metcon (6 Rounds for time)

6x200m Runs

Adv WOD

Metcon (Time)

16 GHD/6 MU

14 GHD/5 MU

12 GHD/4 MU

10 GHD/3 MU

8 GHD/2 MU

6 GHD/1 MU

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