8/24/2015

Battleground, Norwalk – Level 1

“The flip side of fear is committment” Laird Hamilton

Weightlifting

Snatch (1×3 at 70,80,90% )

Metcon

Metcon (Time)

20 Min Time Cap

Starting at 0 and every min do 20 Du or 20 Singles

21 HSPU

18 Ring Dips

15 Push Press

12 HR Push Ups

9 Clean and Jerks

Rx: 115/75

Scaled: 75/45 and scaling on HSPU and dips by coach.

ADV: A lot worse

Endurance

Metcon (Distance)

1:00 Min on 1:00 Off for 20 min. Run, Row or both

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