Monday 8/11/2014

Battleground, Norwalk – Level 1

Don’t Wish For it- Work For it!

Weightlifting

Front Squat (Work up to a 1rm )

Metcon

Metcon (Time)

21-15-9
Box Jumps
Wall Balls
Pullups
Beginners: step ups/14 and 10/Jumping
Intermediate: 24 and 20 20/14 to the10/8
Advanced: 30 and 24 20/14 to the 10

Endurance

Metcon (10 Rounds for time)

10x100m Sprints on the Rower
Rest :30 Between Rows

Advanced Work

Metcon (No Measure)

1-5 Hang Power Cleans 185/125
1-5 Muscle ups
10 Min EMOM

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