Friday

Battleground, Norwalk – Level 1

Due to the large number of people on Friday night- we are going to try a 7:00pm class tonight. This is a one time class. We will have open gym at 8:30am on Saturday and we have a bring a friend class at 10:00pm Saturday at Norwalk. Please come out Sunday at 8:30 for the Fundraiser Pool workout at Friendly Pool. Only $20 per team minimum donation.

Warm-up

Weightlifting

Thruster (2-3 Every 2 min for 5 rounds. Increase the weight)

Squat Clean (Work up to something heavy -10%x3,-10% for 5)

Metcon

Metcon (10 Rounds for reps)

Every 2:00 for 20 min. Do max manmakers for 1:00. Renegade Row/Burpee Deadlift/Squat Clean/ STO

Endurance

Metcon (Distance)

30-45 Min of activity

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