Tuesday 7/7/2015

Battleground, Norwalk – Level 1

Weightlifting

Split Jerk (10×2 at 60% from the rack )

Metcon (10 Rounds for reps)

10 min EMOM

5-10 Strict pullups (0 and even min)

2-10 HSPU or Modification (1 and odd min)

Metcon

Metcon (Time)

100m Walking Lunge (328 feet)

80 Russian KB Swings

60 Grasshoppers(30 each leg)

40 V- Ups

20 Handstands( you can do them on the wall)

Beginner 16/12 kg

Intermediate 24/16kg

Adv 32/24kg

Endurance

Metcon (10 Rounds for time)

10x100m Sprints on the rower

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