Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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

Strength/Skill: 4 Rounds not for time:

OLY bar row x 8-12,

Eccentric Pullups x 6-8,

Box Assisted Pullups x 6-8,

Hollow Rocks x 10

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

WOD: 21-15-9 of

KBS,

Pullups

————————————————————

Endurance: Meet at ECF @ 530 am

30 min AMRAP:

5 pullups,

10 pushups,

15 situps,

run around building

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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

Strength/Skill: Hang Snatch 6x2

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

WOD: 3 Rounds for Time:

400 meter run,

12 Snatches 95/65#,

9 Toes to Bar

Super Saturday

OTM x 6 minutes

2 Deadlifts

OTM x 6 minutes

2 Clean & Jerks

Rest

8 min AMRAP:

10 Calorie Bike

10 Box Jumps

Rest 3 minutes,

3 min AMRP:

Cleans 155/105#,

Rest 3 minutes,

10 min AMRAP:

1 Dumpster Dash,

1 rope climbs,

2 Hang Cleans 155/105#

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Sunday

Sunday Funday @ 8 am

New Haven Rugby Session/ Open Gym @ 9 am