Friday 10/7/2016

Norwalk, Battleground – Level 1

Saturday’s workout will be at Norwalk. We will have open gym at 8:30 and class at 10. Unfortunately, there is a drum competition at the Sportsplex which keeps us from having class there on Saturday.

Weightlifting

Front Squat (6×10 Front squat. 60%)

Stiff Legged Deadlifts (4×8-10 with Kb)

Metcon

Metcon (AMRAP – Reps)

0-1 Min 7 Thrusters

1-2 Min 7 Toes to bar

2-3 7 Thrusters

3-4 & TTB

4-5 7 Thrusters

5-6 7 TTB

6-10. AMRAP of 7 Thrusters/7 Toes to bar

Rx: 95/65

Scaled: 65/45 and Knees to 90

Endurance

Metcon (Distance)

Run/Row/Airdyne for 30 Min

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