Monday 12/21/2015

Battleground, Norwalk – Level 1

Congratulations to all the pr’s last week. We are using the week as a deload week and we will start our new strength cycle after the beginning of the year.

Gymnastics

Skill work on pullups

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Thrusters/Pullups/Burpees to the pullup bar

Rx 95/65 Must touch the pullup bar with both hands

Scaled 65/35 Scaled Pullups

Endurance

Metcon (Time)

100m Row Rest :30 200m Row Rest 1:00 300m Row Rest :90 400m Row Rest 2:00 500m Row Rest 2:30. Try to maintain the same pace with every row. Record pace.

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