Tuesday 5/20/2012

Battleground, Norwalk – Level 1

If it is important to you- you will find a way. If not- you will find an excuse.

Warm-up

Metcon (AMRAP – Reps)

Tabata pullups

Metcon

Metcon (Time)

5 Squat Snatches Run 100m
4 Snatches Run 200m
3 Squat Snatches Run 300m
2 Squat Snatches Run 400m
1 Snatch
Shoot for 80% of your 1rm
Record time and weight

Endurance

Metcon (Distance)

Row for as long as you can at 80% of your top 500 pace. Once you fall below that rest 1:00 and repeat.

Advanced Work

Metcon (Time)

10 OTB Burpees 10 Strict HSPU Rest :90. 3 rds. If you can do it unbroken then go to paralletes or a depth.
3 Min of fatbar deadlift work

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