Monday 7/14/2014

Battleground, Norwalk – Level 1

Quick Reminders: Battleground no longer has a 6:30am class and the 9am will be moved to 8:30am.
Advanced today is a wod taken from the games…
12-9-6 of 135/95 Thruster and bar muscle ups. Since it is so different- it has to be put in separate.

Weightlifting

Front Squat (50%x5,60%x3, 70%x2, 75%x1, 80%x1 85%xAMAP -5+)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (Time)

12-9-6 Thrusters 135/95
Bar Muscle Ups

Endurance

Metcon (Time)

row 100m Do 30 Burpees
Row 200m Do 20 Burpees
Row 300m Do 10 Burpees Rest 1:00 between Rounds

Advanced Work

Metcon (No Measure)

10 Min EMOM
Heavy Deadlift 3-5 reps 315/225
Toes to bar 5-15 Reps

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