Friday

Battleground, Norwalk – Level 1

Warm-up

Snatch (WOrk up to something heavy)

Back Squat (Work up to a heavy triple. then -10% for 4 sets)

Metcon

Metcon (Time)

3 rounds for time:

Run 400m 12 Power Snatches 115/75 21 c2b pull-ups

Scaled: Regular pullups/Less weight

Endurance

Metcon (Distance)

30-45 min of movement

Adv WOD

Metcon (16 Rounds for reps)

16 Min EMOM: 30-50 Double Unders Odd Min: :30 of HS Walks. Every foot counts as a rep

Leave a Reply