Tuesday 7/15/2014

Battleground, Norwalk – Level 1

Our own Dan Johnson will be doing a seminar on Thursday at 6:15pm at Norwalk. For those doing the Good Habits Challenge- it will minus a point from your score.

Gymnastics

Hand Stand Holds (Accumulate 3-5 minutes with 30-50 shoulder touches)

Holding in a hand stand position

Metcon

Metcon (Time)

1500m Row
75 Burpees
50 KB Swings
25 Wall Balls
Beginner 16 and 12, 14 and 10
Intermediate 24 and 16, 20 and 14
Advanced: You must say that you are doing advanced at the beginning of the wod and then do intermediate in less than 16 min or repeat the kb swings and wall balls.

Endurance

Metcon (No Measure)

Rest Day

Advanced Work

Metcon (AMRAP – Reps)

Tabata pistols
Work on grip for 2-3 min

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