11/16/2016

Norwalk, Battleground – Level 1

Weightlifting

Deadlift (1×5 at 35,45,50,60,65)

Deadlift (1×5 or more at 75% )

Glute-Ham Raises (4×6 Glute Ham Raises)

Metcon

Metcon (Weight)

10 Ground to overhead unbroken. Sets should be unbroken and touch and go. Full Recovery between each set. Try to increase each set and record your max weight accomplished as score.

Endurance

Metcon (AMRAP – Reps)

:30 Max Burpees

Rest:30

GO for 15 min

Advanced Work

Metcon (10 Rounds for reps)

10 Min EMOM

5-15 GHDs

3-10 Muscle Ups

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