Monday 11/2/2015

Battleground, Norwalk – Level 1

“What you do today can improve all your tomorrow” Ralph Marston

Weightlifting

4×12 GHR or increase from last week 1 extra set

5×3 plyo jumps. Jump off a plate/bench and up onto the box minimizing ground contact.

Back Squat (2×3 at 85% )

Metcon

Metcon (Time)

3 rds for time

5 Power/Squat Snatches

10 Toes to bar

15 Wall balls

Adv: 165/110 30/20 to the 10

Rx: 135/95 and 20/14 to the 10/9

Scaled: Lighter weight(possibly hang) and 14/10 to 10/8 and knees to 90

Endurance

Metcon (Time)

2k row

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