Wednesday

Norwalk, Battleground – Level 1

Weightlifting

Bench Press (Work up to a heavy triple. Pause 2″off chest. )

-10% for 2 more sets

Bent Over Row (4×10 Bent Over Row )

Metcon

Metcon (Time)

21-15-9 Box Jumps/Toes to Bar

Adv: 30/24

Rx: 24/20. Knees to 90

Scaled: Step ups

Endurance

Metcon (Calories)

Tabata Row

Rest 4:00

Tabata Row

Adv WOD

Metcon (Time)

10/3 8/2 6/1

Fat Bar Deadlifts 275/185 and Rope CLimbs

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