Norwalk, Battleground – Level 1


Metcon (Time)

Partner WOD:

1k Farmers Carry- One person must carry 2 KB or dumbbells but can switch off as often as they like. Adv: 70#/45#

50 Burpees Over your partner. One Partner lays on the ground while the other partner does a burp and jumps over.

40 Partner Deadlifts. Both People work together lift at the same time Adv:: 315/225 Scale down from there.

30 synchronized toes to bar. If you do knees to 90 then both people must be down and up at the same time

20 Mammakers with Dumbbells. Deadlift/Clean/Front Squat/Push Press

10 Bar Muscle ups(partners can assist each other if scaled)


Metcon (Distance)

Airdyne :60 Rest :75 for 6 intervals

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