Wednesday 7/2/14

Battleground, Norwalk – Level 1

“The most common way people give up their power is by thinking they don’t have any.” –Alice Walker

Weightlifting

Snatch Grip Deadlift (7×3 at 75% 2-2:30 Between Sets )

Metcon

Metcon (Time)

12-9-6-3
Power Snatches/ 2x otb Burpees
Beginner 65 and 35
Intermediate 95 and 65
Advanced 135 and 95

Endurance

Metcon (3 Rounds for time)

3×50 Calorie Row
Rest 5:00 Between rows and try to get each row within :10 of each other

Advanced Work

Metcon (2 Rounds for time)

25 GHDS 100 Foot Front Rack walking Lunge(fat bar)
Full Recovery
Repeat

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