Wednesday 10/21/2015

Battleground, Norwalk – Level 1

We are canceling class on Saturday to help encourage people to sign up for the fundraiser on Saturday starting at 11:30.

Weightlifting

Bench Press (2×5 at 80% )

Metcon (8 Rounds for reps)

4 x10 Strict Pullups

Superset with 4×10 max push ups or ring push ups. Recover between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 KB Snatches each arm

200m Shuttle with kb.

Adv: 32/24

Rx: 24/16

Beginner: 16/12 or less

Score is number of rounds plus snatches plus 1 rep for every 50m completed.

Endurance

Metcon (10 Rounds for time)

10x100m Sprints- work on your start

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