Warmup: 10 minutes of:

12 mountain climbers,

12 KBS,

12 KB lunge,

12 KB stepups,

12 calorie bike or rower

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

Strength: Back Squat 10-8-6-4-2 ~ Increasing weight

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

WOD: For Time

21-15-9

Calorie Row

Pullups

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Endurance: Meet at ECF @ 530 am

On the 2 minute x 40 minutes

5 Pullups

5 Burpees

1 Dumpster Dash

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

Strength: OTM x 12 minutes

1 or 2 Heavy Cleans

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

WOD: For Time:

200 meter run,

21 Deadlifts 225/155#,

21 Toes to Bar,

400 meter run,

15 Deadlifts,

15 T2B,

800 meter run,

9 Deadlifts,

9 T2B

Super Saturday

OTM x 6 minutes

3 Snatches

OTM x 6 minutes

3 Clean & Jerks

Rest

For Time: 30 minute CAP!

800 meter run,

30 Clean & Jerks 115/75#,

20 Calorie Assault Bike,

10 Chin-ups,

5 Rope Climbs,

800 meter run,

5 Rope Climbs

10 Chin-ups,

20 Snatches 115/75#,

30 Calorie Assault Bike

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8 AM Sunday Funday ~ Everyone is Welcome

Strength

12 MinutesOn the Minute

3 Bench Press

WOD Death by Ab Mat Situps + Pushup

2 Rounds 😎

9 AM New Haven Rugby Recovery Session / Open Gym