Wednesday 6/11/2014

Battleground, Norwalk – Level 1

When life knocks you down- do a burpee.

Weightlifting

Shoulder Press (70% x1, 78% x1, 5×3 at 82% 2:10 between sets)

Metcon

Metcon (Time)

15-12-9-6-3
Hang Squat Cleans/Shoulder to overhead
Beginner: 75 and 45
Intermediate: 95 and 65
Advanced: 135 and 95

Endurance

Metcon (8 Rounds for time)

8x200m Rower Sprints
1:00 m rest between rounds

Advanced Work

Metcon (Time)

30 Burpee Muscle ups for time
Set the rings at comp height

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