Tuesday 3/17/15

Battleground, Norwalk – Level 1

“Sore today- Strong Tomorrow”
Anyone without green gets to do extra burpees today.

Weightlifting

Warm up: 4×5 Heavy KB, 5×3 loaded box jumps, 4×10 hip extensions

Front Squat (3×5 at 55,60,65 1×3 at 85% )

Metcon (Time)

Happy St Patrick’s Day WOD:

Starting at 0 Every min do Every 2 min do 3 Ground to overhead/17 Box Jumps… For the remaining time of the 2 minute- do max bar facing burpees. Score is Max burpees in 10 minutes.

Rx: 135/95 24/20

Scaled 95/65 step ups

Metcon

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