Super Saturday

OTM x 6 minutes

3 Deadlifts

OTM x 6 minutes

2 Power Cleans

Rest

OTM x 30 Minutes:

Minute 1: Rope Climb x 1,

Minute 2: Hang Clean x 5,

Minute 3: Assault Bike x 8/10 Calories,

Minute 4: Snatch x 3,

Minute 5: Row x 8/10 Calories

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Sunday

Sunday Funday @ 8 am ~ Anyone is Welcome

New Haven Rugby/Open Gym 8-10 am

Strongman Sunday

Group Warmup

3 Rounds, 1 min on / 1 min off

Calorie Row

Sandbag to Shoulder

Log Press

Yolk Carry / KB Farmers Carry

Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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

Strength: Super Set x 6 Rounds:

A - Shoulder Press x 3,

B - Chin-ups 3-5 reps,

C- Flat Bench DB Flies x 8

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

WOD: 4 Rounds for Time:

5 Push Presses 115/75#,

7 Dips,

9 Calories on Rower

Warmup: Coaches Choice

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

Buy-in: 50 burpees

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

WOD: 10 x

200 meter row + 200 meter run ~ Self Regulated Rest

*Athletes must rest between rounds :)