Monday 7/21/2014

Battleground, Norwalk – Level 1

Don’t forget -this Saturday at 9:00am- we will have Dr. Evan Kahn at Norwalk to present. We are also looking at setting some times at the gyms to watch the games if anyone is up for it.

Weightlifting

Snatch (12×2 at 50-60% )

Metcon

Foundation Flashback (AMRAP – Reps)

5 Min Wall Balls followed by 10 Min Rest then 7 min amrap of 7 burpees and 7 toes to bar .
Rx 20/14
Advanced 30/20 to the 10/9 and toes to bar.

Endurance

Metcon (AMRAP – Reps)

Every 2 min
Row 200 and do 10 burpees
every round increase your meters by 25 and burpees by 1
go until you do no complete a round in that time.

Advanced Work

Metcon (No Measure)

Work on muscle ups with no structure. Work on technique and skill. If you can do 7-10 unbroken then try some weighted.

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