Wednesday

Norwalk, Battleground – Level 1

Weightlifting

Bench Press (Work up to a heavy triple. Pause 2″ then explode)

-10% for 2 more sets

Bent Over Row (4×10 )

Metcon

Metcon (AMRAP – Reps)

6 Min AMRAP

3 Thrusters/3 Toes to Bar

6/6

9/9

Adv: 135/95

Rx 95/65

Scaled 65/35 Knees to 90

Endurance

Metcon (Calories)

Tabata Airdyne for Calories Rest 2:00 Tabata Airdyne

Adv WOD

Metcon (Time)

10/3 8/2 6/1

Fat Bar Deadlifts and rope climbs Goal is 275/185 and legless

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