7/20/2015

Battleground, Norwalk – Level 1

We will have a pot luck cook out this Thursday at Norwalk around 7:00 to say good bye to Steiner and Sheri- everyone is welcome.

Weightlifting

Clean Complex (2 sets of the complex- 60%, 2×65%, 2×70%)

Clean pull then power clean then squat clean

Metcon

Thrusters and Burpees (Time)

Partner Wod with a 20 min time cap:

50 Thrusters

400m run

10 burpee box jump overs

30 Thrusters

400m Run

30 burpee box jump overs

10 Thrusters

400m Run

50 Burpee box jump overs

Thrusters 95/65 or 65/35

Box 24/20(lateral is acceptable)

Rx must jump(extension not required)

break up thrusters and bbjo however you like. You must run together.

Cannot start box unless both people are at the box.

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