Friday

Battleground, Norwalk – Level 1

Costumes are welcome all day today but you have to take a picture. Saturday – we will have competitor training at the Sportsplex at 8:00am followed by class at 10:00am. See you then.

Weightlifting

3×10 Weighted hip raises

4×10 Hip Extension

Deadlift (2 sets of 5 at 80% )

Metcon

Metcon (Weight)

50 Thrusters… 10 Min Time limit

Every time you put the bar down drop the weight.

Rx/Scaled Male 135/115/95/75(min Weight

Rx/Scaled Female 95/85/75/65 – you must make an attempt at each weight

Beginner 95/75/45 and 65/55/35

Score is load or the number of reps times weight lifted …

.i.e (5×135) + (10×115) + (25×95)

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