Wednesday

Battleground, Norwalk – Level 1

Warm-up

Gymnastics

Pull-ups (Skill work )

Metcon

Metcon (Time)

10 Push Press- 1 Box Jumps 20 Double Unders

9 Push Press- 2 Box Jumps 20 Double Unders

8 Push Press- 3 Box Jumps 20 Double Unders

7 push Press- 4 Box Jumps 20 Double Unders

6 Push Press- 5 Box Jumps 20 Double Unders

5 Push Press 6 Box Jumps 20 Double Unders

4 Push Press 7 Box Jumps 20 Double Unders

3 Push Press 8 Box Jumps 20 Double Unders

2 Push Press 9 Box Jumps 20 Double Unders

1 Push Press 10 Box jumps 20 Double Unders

Adv: 135/95 30/24″ Box

Rx: 95/65 24/20″ Box

Scaled 65/45 Step ups Single Unders

Endurance

Metcon (8 Rounds for time)

8x500m Row with 2:00 Rest between rows

Advanced Work

Metcon (2 Rounds for reps)

Max set of strict HSPU Rest 5:00 Max Set of Kipping HSPU

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