Friday 1/8/2015

Battleground, Norwalk – Level 1

Due to the large number of people doing the Seeding wod for WOW- we will have Saturday at Norwalk. 8am- come in to do the seeding wod, competitor training, or open gym. 10:00- class only.

Weightlifting

Back Squat (3×10 at 60% )

GHD Hip Extension (3×10 )

Metcon

Metcon (Time)

9-7-5 Cleans and Pullups

Rest 2:00

5-7-9 Thrusters and Pullups

Adv: 165/115 Chest to bar 135/95

Rx: 135/95 95/65

Scaled 95/65 and 65/35

Endurance

Metcon (Distance)

run/row/bike for 30 min.

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