Monday

Norwalk, Battleground – Level 1

Congratulations to all the winners from this weekend!

Weightlifting

Back Squat (Heavy Single, -10% x1, -20% x3)

Back Squat (1×15-18)

Dumbbell/KB Jumps (4×4 – move fast )

Holding a kb or dumbbell in each arm. Lower it to mid knee and explode up into a jump.

Metcon

Metcon (Time)

5 rds for time: 10 Thrusters/10 Pullups

Rx 95/65

Scaled 65/35

Endurance

5k Run (Time)

Max Effort 5k Run

Advanced Work

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 GHD and Strict HSPU

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