Wednesday 8/6/2014

Battleground, Norwalk – Level 1

Weightlifting

Shoulder Press (1X72% 1X78% 5X3 82% )

Metcon

Metcon (6 Rounds for time)

EVERY 2 MIN(START YOUR LAST ROUND AT 10 MIN)
10 DEADLIFTS RUN 200M
BEGINNER – ANY WEIGHT THAT CAN BE DONE WITH GOOD FORM
INTERMEDIATE 225/135
ADVANCED 275/185

Endurance

Metcon (Time)

3K ROW – 75% PACE

Advanced Work

Metcon (No Measure)

12 MIN EMOM
5 POWER CLEANS
8-16 PISTOLS
CLEAN WEIGHT 185/125

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