Wednesday

Norwalk, Battleground – Level 1

Weightlifting

Bench Press (Heavy 5, -10%, -20% – 2″ pause off chest )

Metcon (12 Rounds for reps)

12 Min EMOM

Max Strict Pullups

Max Good Push ups

Metcon

Metcon (AMRAP – Reps)

6 Min EMOM

200m Row Counts as 2 Reps(counted in a min of 100m increments)

6 Push Press

10 Toes to Bar

Adv: 155/105

Rx 115/75

Scaled 95/65 or less. Knees to elbows

Advanced Work

Metcon (10 Rounds for time)

10 Min

Every min do 2 Power Cleans/3 Muscle ups

Power Cleans 185/125

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