Motivation Monday

Battleground, Norwalk – Level 1

Crawling is acceptable
Falling is acceptable
Puking is acceptable
Crying is acceptable
Blood is acceptable
Pain is acceptable
QUITTING IS NOT!

Weightlifting

Snatch (2 every min for 12 minutes 50-60%- speed!)

Hip Extension (3×10-12)

Extending just the hip on a GHD.

Metcon

Metcon (Time)

21-15-9

KB Swings/ Burpees 50 Double Unders after every round

Rx: 32kg/24kg

Scaled 24/16 or less and 3 to 1 singles

Endurance

Metcon (30 Rounds for distance)

:30 on :30 Off for 15-30Minutes

Advanced Work

Metcon (Time)

10-1 Calories on the rower and strict HSPU

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