Friday

Battleground, Norwalk – Level 1

Saturday Competitor Training will be at Norwalk. Saturday Class will be at Battleground at at 10:00am. Community meeting at Battleground at 11:00am.

Weightlifting

Clean skill work

Back Squat (5×10 40-60%)

3-5 Sets of holds on the hip extension and 3-5 sets of 5-10 rebounding box jumps

Metcon

Metcon (Time)

5 rds for time

20 wall balls

10 pullups

Adv 30/20 to the 10′ chest 2 bar

Rx 20/14 to the 10/9

Scaled 14/10 to the 10/8

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