Tuesday 5/6/2014

Battleground, Norwalk – Level 1

Weightlifting

Weighted Pull-ups (3-5 sets of 3-5 reps. )

Metcon

Metcon (Time)

21-15-9
Hang Squat Snatch/Pullups
Beginners 55 and 35
Intermediate 95 and 65
Advanced 115/75 and Chest 2 bar pullups

Endurance

Metcon (Distance)

Row 100 Run 100 Rest :90. Travel the greatest distance in 15:00.

Advanced Work

Metcon (Time)

9-6-3 Strict HSPU Power cleans 160/110/OTB Burpees

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