Friday 10/16/2015

Battleground, Norwalk – Level 1

Saturday’s class will be at the Sportsplex at 10:00am. Competitor training will be at 8:00am.

Weightlifting

3×10 Good Mornings – Comfortable weight

3:00 Hip Extension hold

Deadlift (3×8 at 65% )

Metcon

Metcon (Time)

1k Row

50 Step ups 45#/25#

25 Shoulder to overhead

Rx: 135/95

Scaled 95/65 or less

Endurance

Metcon (Distance)

1min on 1min off for 30 min

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