Thursday

Battleground, Norwalk – Level 1

Metcon

Glute-Ham Raises (4x Max GLute Ham Raises )

Metcon (Time)

Karen With a partner: Wall Ball Cant touch the ground or 10 Burpee Penalty

Starting at 0 and every min Do a :20 Second L – HANG from the pull up bar

Legs have to be straight at :90

Adv: 30/20 to the 10/9

Rx: 20/14 to the 10/8

Scaled 14/10 to the 10/8

Endurance

Metcon (3 Rounds for time)

Run 2k Rest 3:00 Start slow and speed up each round

Run 1k

Rest 2:00

Run 500m

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