Wednesday

Norwalk, Battleground – Level 1

Please have a safe and happy Thanksgiving! We will only have a 5:00pm class tonight. We will not have any classes on Thanksgiving and will only have some open gym times on Friday.

Weightlifting

Deadlift (1×5 at 35,45,55)

Deadlift (1×3 at 65,70)

Deadlift (1×3 or more at 80)

Glute-Ham Raises (4×6 Glute Ham Raises)

Metcon

Metcon (AMRAP – Reps)

20 min amrap

10 Wall Balls

10 Box Jumps

10 KB Swings

10 Hand Release Push ups

Adv: 30/20. 30/24. 32/24

Rx: 20/14. 24/20. 24/16

Sc: 14/10 Step ups/ 16/12

Endurance

Metcon (8 Rounds for distance)

2:00 Rowing 2:00 Rest for 8 intervals

Advanced Work

Metcon (10 Rounds for reps)

10 min EMOM

5-15 Pistols

1-3 Rope Climbs

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