Friday

Battleground, Norwalk – Level 1

Saturday Open Gym will be at 8:30am at Norwalk followed by a going away WOD for Livia and Joao at 10:00am. Everyone is welcome!

Warm-up

Weightlifting

Deadlift (4×6-8 @70% )

Power Clean (Work up to a heavy triple… then do 4 more sets)

Metcon

Metcon (6 Rounds for reps)

Every :90 for 6 Rounds 5-10 thrusters immediately followed by 5-10 Pull-ups

Endurance

Metcon (Distance)

30-45 Min of continuous activity

Leave a Reply