Wednesday

Battleground, Norwalk – Level 1

Weightlifting

Snatch (1x High Hang, 1xlow Hang every min for 10 min)

Increase from last week

Gymnastics

Pull up/muscle up work

Metcon

Metcon (Time)

40 Wall Balls/ 20 Ring dips/ 30 wall balls/ 15 Ring Dips/ 20 Wall Balls/ 10 Ring Dips. Adv: 30/20 to the 10 Rx: 20/14 to the 10/9. Scaled: 14/10 to the 10/8 Box or GHD Dips

Endurance

Metcon (8 Rounds for time)

8 x2:00 Max Rows with 2:00 Recovery between rounds

Advanced Work

Metcon (AMRAP – Reps)

Every 2:00 for 20:00 Set of Strict HSPU followed by double that in kipping. 4 Strict/8 Kipping etc.

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