Monday 7/11/2016

Norwalk, Battleground – Level 1

This week’s challenge: Please check Facebook for the grip challenge. We will have a male and female winner.

Weightlifting

Front Squat (Heavy 3, -10% for 3, -20% for 3- Pause at bottom)

Front Squat (1×15-18- Same weight from 6/27)

Dumbbell/KB Jumps (4×3 )

Holding a kb or dumbbell in each arm. Lower it to mid knee and explode up into a jump.

Metcon

Metcon (Time)

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

Power Snatch

Box Jumps

Adv: 115/85 30/24

Rx: 95/65. 24/20

Scaled: 45/35 from the hang

Endurance

Metcon (Distance)

20-30 Min of Continuous activity… Bike, run, row, swim

Adv WOD

Metcon (12 Rounds for reps)

12 Min EMOM

5-15 Strict HSPU

5-15 GHDs.
Follow up with 2 min worth of grip work

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