Friday

Norwalk, Battleground – Level 1

We will have open gym tomorrow. We are still working on a coach for class since many will be heading out of town to celebrate Brandon’s wedding!

Weightlifting

Back Squat (7×10 @ 50-60% )

Stiff Legged Deadlifts (4×8 -10 stiff legged deadlifts)

Metcon

Metcon (Weight)

Do a round every :90 seconds for 5 rounds of each:

20 Wall Balls

20 Kb Swings

Use a weight that you can do unbroken. Record total weight. It doesn’t count if it’s not unbroken.

Endurance

Metcon (Distance)

Run/Row/Airdyne for 30 min

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