Competition WOD Tuesday

Norwalk, Battleground – Level 1

Metcon

Metcon (Time)

30 Deadlifts

Partner Holds deadlift while other partner. You must alternate every 5.

40 Pullups while partner holds: You can break these up however you like

50 OHS while partner holds barbell in front rack position. You must alternate every 5.

60 Burpees while partner holds the up position of a push up.

Break these up however you like.

Row 3k Alternating every 500m

Rx: 225/155 Deadlifts. Must hold chin above the bar. 135/95 OHS

Scaled. 185/125. Can hold on the Pullups at the bottom of the bar. 75/55 on the OHS.

YOu can choose a weight in between if you are not doing the competition.

Endurance

Metcon (Calories)

Airdyne. :60 On :75 for 6 intervals.

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