Friday

Norwalk, Battleground – Level 1

Don’t forget that we will only have a 5:00pm at Norwalk and a 4:30pm at the Sportsplex tonight due to the War of the WODs workout release and our Christmas Party at 7:30 at Norwalk. Everyone and their family is welcome to the Christmas Party, we will provide meat- bring a side and beverage. We will also have games and you are welcome to bring your own adult beverage.

Weightlifting

Bench Press (3×5 at 35,45,55)

Bench Press (2×5 at 60,65)

Bench Press (1×5 or more at 75-78)

Ring Dips (5 sets )

Metcon

Metcon (Time)

5 rounds for time

7 Deadlifts

14 HR Push ups

SHoot for 60-70% of deadlift match

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