Monday 12/7/2015

Battleground, Norwalk – Level 1

Please sign up for the Internal Competition on 12/12. It’s on WODIFY. Currently, I do not have a beginner division but I will consider adding that with enough interest. It’s $20 athlete and you pay on Saturday. You will have 3 judged workouts to do over the day.

Weightlifting

3×10 Rear elevated split squats

2×8-12 GHR

Back Squat (5×2-3 at 85% )

Metcon

Metcon (4 Rounds for time)

4 rounds with rest in between each round

200m Row

6 Burpees over the rower

12 HR Push ups

Rest

Endurance

Metcon (Distance)

Airdyne or bike

:30 on :30 off for 15-20 min.

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