Monday 10/5/2015

Battleground, Norwalk – Level 1

Are you interested in having a Halloween WOD and Party? Let your coach know if that is something that interests you.

Weightlifting

After lifting perform 4×10 Glute Ham Raises or controlled lowers

Back Squat (WOrk up to something heavy. )

Metcon

Metcon (Time)

Time Cap: 10 Min

30 Squat Cleans For time

Starting at 1:00 and every min do 5 pullups:

Rx: 135/95

Scaled: 95/65 or lower and some scaling on pullups.

Endurance

Metcon (Time)

1k Row 100 Double Unders(200 Singles) 1k Row

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