Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Split Jerk (Start around 50% and go up every min for 10 min )

Pull-ups (Pull up/Muscle up Skill work )

Metcon

Metcon (Time)

4 rounds for time 10 OHS/10 Box Jump Overs Adv: 115/75 30/24 Rx: 95/ 65 24/20 Scaled: 45/35 Step ups

Advanced Work

Metcon (AMRAP – Reps)

6 Min AMRAP: 8 Deadlifts/8 Strict HSPU 275/185

Endurance

Metcon (Calories)

5 Min Airdyne 50-60 Rpm. 10 Min Airdyne 60-70 5 Min Airdyne 50-60. Max Calories

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