Monday

Battleground, Norwalk – Level 1

Congratulations to all those that competed this weekend! Don’t forget that we have a bring a Friend/Family this Saturday at 10:00am at Norwalk. We also have a fundraiser workouts for the local games competitors at Friendly Pool on Sunday. Only $20/team- I hope to see you there.

Warm-up

Weightlifting

Front Squat (4×10-12 at 70% +5 Tuck Jumps)

Weighted Step-ups (4×10 Each Leg Superset with jump lunges)

Metcon

Metcon (Time)

10-1 Slam Ball Thrusters/Slam Balls

Starting at 0 and every min do 30 Double Unders or 30 Singles Rx: Must do DU and 30#/20#

Endurance

Metcon (8 Rounds for time)

8x400m Run Rest 2:00 Between Runs

Advanced Work

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

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