Wednesday

Norwalk, Battleground – Level 1

Weightlifting

Push Press (3×10 at 50% )

Endurance

Handstand Push-ups (3x max hs holds or hspu)

Metcon (Time)

70 Calorie Row

50 Burpees over the rower

30 Thrusters. 95/65

If you need to partner up to do this then just do 140/100/60 broken up however you like.

Metcon (Distance)

1:00 Run/1:00 Walk for 20:00

Adv WOD

Metcon (2 Rounds for reps)

Max cleans in 2:00 around 80% of 1rm then run 800 or 1k row and then repeat cleans in 2:00

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