Monday

Norwalk, Battleground – Level 1

Weightlifting

Front Squat (Work up to something heavy )

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Endurance

Metcon (6 Rounds for distance)

1:00 Max Effort Rowing

:75 rest

6 intervals

Adv WOD

Also do 2 min of grip work

Metcon (12 Rounds for reps)

12 MIn EMOM

1-5 Strict HSPU

5-15 GHDS

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