Friday 6/13/2014

Battleground, Norwalk – Level 1

The next full moon on Friday the 13th will be August 13, 2049. Luck whether it is good luck or bad all comes from perception.

Weightlifting

Snatch Grip Deadlift (60%x3, 68% x3, 3×8 at 73% )

Metcon

Metcon (2 Rounds for time)

3 rds for time 15 box jumps/15 Toes to bar
Scaled Step ups/Knees to elbows
Intermediate: 24 and 20
Advanced: 30 and 24

At 8 Min begin a second wod
3 rds for time of
15 Pullups/15 Wall balls
Scaled Band/Jumping 14 and 10
Intermediate 20 and 14
Advanced Chest 2 bar and 20/14
First round is 8 min if you do not finish it. Second round is the total time on the clock which will be 8 plus however long it takes you to do the workout.

Metcon

Metcon (Time)

10 Burpees/100m Row/10 Burpees
5 rds with 1:00 rest between rounds

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