Wednesday 5/14/2014

Battleground, Norwalk – Level 1

Don’t judge each day by the harvest you reap but by the seeds that you plant.
Robert Louis Stevenson

Weightlifting

Shoulder Press (1×5 at 55%, 1×5 at 63%, 3×10 at 68% Rest 1:00 )

Metcon

Metcon (AMRAP – Rounds)

20 Min AMRAP
400m Run
20 Wall Balls
15 Burpees
10 Toes to bar
Beginner 14 and 10 and Knees to elbows
Intermediate 20 and 14
Advanced 20 and 14

Endurance

Metcon (5 Rounds for time)

run 100m 10 Burpees
Rest :30
5 Intervals

Advanced Work

Metcon (5 Rounds for reps)

EMOM
10 GHD Situps
1-5 Muscle Ups
Repeat every 2:00 for 10 minutes

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