Wednesday 7/26/2017

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Single Arm Dumbell Press (4×10 each arm Alternating superset pullups)

Ring Rows (4xmax superset with max ring push ups)

Metcon

Metcon (5 Rounds for weight)

Every 3 min For 5 Rounds 250m Row 5-10 OHS Unbroken- Record weight in comments.

Endurance

Metcon (2 Rounds for time)

1k Row Rest 3:00 1k row

Advanced Work

Metcon (Time)

run 500m 30 Strict HSPU Run 500m 30 Strict HSPU. Scale the push ups as necessary

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