Monday 8/15/2016

Norwalk, Battleground – Level 1

This is the last week to sign up for the partner competition. This week- it will be the class workout on Tuesday. You will be able to do the workout on Tuesday/Th or Saturday.

Weightlifting

Back Squat (Work up to something heavy )

Metcon

Thruster EMOM (AMRAP – Reps)

Every Min for 8 min:

3 Thrusters 135/95

6 BJO Adv: 30/24 Scaled 24/10

Max HSPU . Scaled: Max Wall balls

Count Wall balls or HSPU

Endurance

Metcon (6 Rounds for calories)

1:00 Max Effort Row for calories

:75 Rest 6 sets

Advanced Work

Metcon (12 Rounds for reps)

EMOM 12 MIn

1-5 Strict Muscle ups

5-15 GHDs

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