Warmup: 4 Rounds of:

1 dumpster dash,

8 Push ups

16 situps

6 seated box jumps,

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

WOD: Strongman Mile

Warmup: 10 minutes of:

10 calorie row,

10 Alternating Single Leg KB Deadlifts,

10 Reverse Hypers,

10 Banded Scap Pulls,

10 Alternating Arm KB Press

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

Strength: Deadlift 6x6

with 8 alternating single leg OLY Bar deadlift after each set

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

WOD: OTM x 20 minutes:

Odd minutes - 3 deadlifts @ 75-80% of working max,

Even minutes: 4 Burpee toes to bar

Super Saturday

OTM x 10 minutes

2 Thrusters

Rest

For Time

2 mile Assault Bike

10 Single DB Thursters 55/35#

200 meter run

20 Alternating DB Snatches 55/35#

200 meter run

30 Pullups

200 meter run

40 Alternating DB Clean & Jerks 55/35#

200 meter run

50 Ab Mat Situps

200 meter run

1000 meter row

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Sunday

Sunday Funday @ 8 am

New Haven Rugby Recovery Session/Open Gym @ 9 am

Bench Prep 4 Rounds

• 10 ea arm Banded Shoulder Circles

• 5 x KB OH Extension - Heavy!

• 10 x Med Ball Chest Throws to Wall

• 10 x Alt Leg Kneel to Plate Lunge

Bench Press, Increase #

2 x 8; 4 x 4; 3 x 2

WOD - 12 Min AMRAP

• 10 m Burpee Broad Jump

• 8 Floor Press 115/85

• 6 Lateral Up and Over

• 4 Clean & Jerks