12/15/2015

Battleground, Norwalk – Level 1

Last Day to Sign up for WOW before registration goes up.

Warm-up

Snatch Skill work

Metcon (AMRAP – Rounds and Reps)

Partner WOD 30 min AMRAP

20 Burpees

20 Wall Balls

20 Box Jumps

20 Double Unders

200m Run

Each partner does 5 and then switches. Either partner can do double unders and both partners run.

Rx: 20/14 to the 10/9 24/20

Scaled 14/10 to the 10/8 Step ups allowed

3 to 1 singles

Every 10 Min Counts as 1 rep. Every 3 double unders counts as 1 rep. 1

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