Friday

Battleground, Norwalk – Level 1

Keep Next Th Night Open- we will be doing a Nutrition Seminar with Jeannie Sykes, PhD and RD. Free to members and families. Saturday’s Class will be at Norwalk at 10:00am.

Weightlifting

3×10 Weighted hip raises – Increase weight from last week

Deadlift (2×6 at 80% )

Metcon

Metcon (AMRAP – Reps)

in 3 min, you must complete 2 rounds of 9 Thrusters/27 Double Unders. In the second 3 min, you must complete 2 rounds of 11 Thrusters/33 Double unders. 3rd 3 min 13 Thrusters 37 Double Unders. Continue increasing by 2/6 until you can’t complete the 2 rounds.

Rx: 95/65 Double unders

Scaled: Less weight 1:1 single unders

Endurance

Metcon (2 Rounds for time)

1k Row/1k Run Rest and repeat

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