Friday 7/8/2016

Norwalk, Battleground – Level 1

Saturday’s class will be at Norwalk at 10. We will have open gym from 8-10. The self defense seminar will be after class on Saturday.

Weightlifting

Deadlift (1×5, -10% for 5, -20% for 5)

Glute-Ham Raises (3×8 )

Metcon (12 Rounds for reps)

EMOM: 12 Min EMOM

5-10 Strict Pullups

5-10 Ring Dips

Metcon

Metcon (Time)

21-15-9

Russian KB Swings

Single KB Front Squat

Do 50 Double Unders between each round

Adv: 32/24

Rx: 24/16. 30 DU

Scaled: 16/12. 3 to 1 Singles

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