Friday

Battleground, Norwalk – Level 1

Saturday- we will have an open gym at 8:30am. We will be running though the Independence Games WODs for those competing.

Warm-up

Weightlifting

Deadlift (4×6-8@75% )

Power Clean (Work up to a heavy triple- 5×3 total sets every 2 )

Metcon

Metcon (12 Rounds for reps)

Every :90 For 6 Rounds

5-15 Snatches Rx: 95/65

5-15 Toes to bar

Endurance

Metcon (Distance)

Run/Row/Bike for 30:00

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