Friday 5/2/2014

Battleground, Norwalk – Level 1

Weightlifting

Snatch Grip Deadlift (Work up to a 1rm on a snatch grip deadlift)

Warm-up

Metcon (Weight)

4×5 Heavy KB Swings

Endurance

Metcon (Distance)

Run 300m Row 1:00m Full recover 4x through

Metcon

Metcon (Time)

800m Run/20 HSPU/40 Pullups/20 HSPU/800m Run
Beginners: 400m Run/elevated feet/scaled pullups
Intermediate: 1 abmat on HSPU
Advanced: Chest to bar pullups

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