Warmup: 6 Rounds of:

10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side),

OLY bar rollout x 6,

Ring rows x 8

+++++++++++++++++++++++++++++++++++

Strength: 15 minutes to establish a heavy single jerk

+++++++++++++++++++++++++++++++++++++

WOD: 20-10-5 of

Double DB Deadlift,

Single DB Russian Twist,

20-10-5 of

Double DB Hang Squat Clean,

Burpees,

20-10-5 of

Double DB Shoulder to Overhead,

10- meter sprints

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Endurance: Meet at ECF @ 530 am

OTM x 30 Minutes

ODD minutes - 40 second row,

EVEN minutes - 40 second shuttle run

Warmup: Single Arm KB Push Press 3x6/side,

KBS with 3 second pause at top 3x8,

Weighted Hip Extension with KB

++++++++++++++++++++++++++++++++++

Strength/Skill: 15 minutes to establish a heavy single Snatch

++++++++++++++++++++++++++++++++++

WOD: For Time:

50 lunges then,

5 Rounds of

5 HSPU's,

10 T2B,

400 meter run

Super Saturday

OTM x 8 Minutes

2 Snatches

OTM x 8 Minutes

2 Clean & Jerks

Rest

5 Rounds for time:

15/12 Calorie Bike,

12 Double DB DL 50/35's,

9 Hang Double DB Hang Clean 50/35's,

6 Double DB Jerks 50/35's

2 Rope Climbs

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Sunday Funday @ 8 am

Strength - 4 Rnds Not for Time

8 Alternating Heavy DB C & J

6 Sandbag Over Shoulder

Yoke Lift  + Knee Raise

WOD 18 Min AMRAP

• 50 Jump Rope

• 40 Situps

• 30 Goblet Squats

• 20 Pushups

• 10 Pullups

9 am Recovery - New Haven Rugby Session & Open Gym