Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Bench Press (4×8-10 Superset with plyo push ups)

Chin Ups (4xmax superset with ring rows )

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Endurance

Metcon (10 Rounds for time)

10x100m Rows every 2:00 AFAP

Adv WOD

Metcon (8 Rounds for reps)

8 Rounds for time

200m Muscle ups. Try to do the same number of muscle ups every round.

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