1/11/2016

Battleground, Norwalk – Level 1

Happy Monday! I am considering bringing back the Strength Bias program for the new year. If you are interested in that – tell your coach to tell me.

Weightlifting

Snatch (3×5 at 65% from the ground)

Metcon

Metcon (Time)

6 Rounds for time. Go as far as you can in min 1. Then rest for minute 2. Go as far as you can in Min 3 and Rest for Min 4. Keep going back and forth until you complete the wod:

10 Box Jumps

10 Push press

10 Wall Balls

Adv: 30/24 135/95 30/20 to the 10

Rx 24/20 95/65 20/14 to the 10/9

Scaled: Step ups 75/45 14/10 to the 10/8

SMOOTH IS FAST!

Endurance

Metcon (Distance)

Run 1:00 Rest 1:00

Go for 20:00

Adv WOD

Metcon (Time)

30 Bar Muscle Ups

Every time you come off the bar – do 5 burpees touching the bar

Don’t rip your hands.

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