Wednesday

Norwalk, Battleground – Level 1

I know we are short on equipment so we might have to partner up this week to get through our strength work. If you did Back squat on Monday then you will do deadlift today. If you deadlifted on Monday then you will backsquat today.

Weightlifting

Deadlift (1x 5 at 45,55,60,65)

Deadlift (1×5 or more at 75-80)

Bench Press (1x 5 at 45,55,60,65)

Bench Press (1×5 or more at 75-80)

Glute-Ham Raises (4×8-12)

Dumbbell Bench Press (4×6-8 Dumbbell Bench Press)

Metcon

Metcon (Time)

3 rounds for time

15 Calorie Airdyne

20 Push Ups

25 Jump Squats

This wod might have to be done in heats.

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