Wednesday

Norwalk, Battleground – Level 1

Weightlifting

Back Squat (6×10 at 60% )

Glute-Ham Raises (4×8-12)

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP

15 Russian KB Swings

20 Lunges

15 Abmat Situps

Adv: 32/24. Rx 24/16.

Endurance

Metcon (4 Rounds for time)

4x400m Run 2:00 Rest Between Runs

Adv WOD

Metcon (Time)

Do 150′ of OWL. Every time you drop- do 1 strict muscle up. GO with a weight that challenges you.

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