Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Bench Press (4×10-12 superset with plyo push ups)

Strict Pull up (superset with ring rows )

Metcon

Metcon (Time)

4 rounds for time

50 Double Under/10 Snatches alternating(total)

Adv 70/50

Rx 50/35

Scaled 35/15 3 to 1 singles

Endurance

Metcon (Calories)

Tabata Airdyne Recover Repeat

Adv WOD

Metcon (Time)

8 rounds for time

200m Run Unbroken HSPU

Record HSPU in comments

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