Monday

Battleground, Norwalk – Level 1

Happy Monday! I hope everyone is staying warm. It is an exciting week as we wind up for War of the WODs this weekend. Please be patient as we work around all the logistics of getting ready for one amazing event. We will be looking for help on Thursday and Friday moving equipment – please check facebook for details. Since many of you are competing, this will be bit of a lighter week as you taper down for competition.

Warm-up

Weightlifting

Snatch Complex (6 sets – work up in weight each set. )

Snatch Pull, Power Snatch, Squat Snatch, Overhead Squat.

Back Squat (3×10 at 60% )

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

10 Pull-ups/15 Burpees/20 Wall balls

Adv: Chest to bar 30/20 to the 10/9

Rx: 20/14 to the 10/9

Scaled 14/10 to the 10/8

Endurance

Metcon (10 Rounds for time)

Every other min for 20 min.

20 Calories Guys/15 Calories ladies

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