Tuesday 7/5/2016

Norwalk, Battleground – Level 1

Weightlifting

Back Squat (Heavy x3 with pause, -10%,20% )

Back Squat (1×15 between 30-50% No pause )

Box Jumps (Seated box jump 5×3 )

Russian Kettlebell Swings (Heavy Russian KB Swings )

Metcon

Metcon (AMRAP – Reps)

1:00 Max Burpees

Rest 1:00

Repeat for 5 total rounds

Endurance

Metcon (10 Rounds for time)

10x200m Runs. Rest 1:00 Between Runs

Adv WOD

Metcon (AMRAP – Reps)

10 MIn EMOM

1-7 MU

5-15 GHD Situps

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