Wednesday 8/19/2015

Battleground, Norwalk – Level 1

” Do or Do Not- there is no try” – Yoda

Weightlifting

3×8 Weighted hip raises

superset with

4×10 bent over rows with kettlebell

Clean (3×3 at 70,80,90% )

Metcon

Metcon (Time)

3 Rds for time

10 Clean and Jerks

15 Toes to bar

Rx 135/95

Scaled: 95/65 or less

Must be able to do muscle ups well to do Adv

Endurance

Metcon (Distance)

Row 80% of your 1rm pace as long as you can or a mx of 20 min

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