Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Clean (Work up to something heavy. )

Metcon

Metcon (Time)

3 rounds for time: 10 Dumbbell Hang Cleans/12 Dumbbell Lunges each leg/14 Pull-ups. Use a weight that you can do unbroken

Endurance

Metcon (2 Rounds for time)

100 Calories Airdyne Rest 10:00 Repeat

Advanced Work

Metcon (Time)

10 Rope Climbs for time

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