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

Warmup: 10 minutes of

10 meter bear crawl

20 banded pull aparts

10 KB Russian twists

20 Calorie Ski Erg

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Body Building Bliss

Super Set x 5 Rounds

Bench Press x 5

KB Pull overs x 8

Super Set x 4 Rounds

Seated DB Press x 8

Bent over Flies x 12

Super Set x 3 Rounds

Seated Bicep Curls x 12

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

Sellout: 100 weighted knee up with medball ~ break it up however you want

Warmup: 4 Rounds of:

1 dumpster dash,

2 wall walks,

30 seconds side plank (per side),

6 seated box jumps

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Strength: Shoulder Press 5x3

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

WOD: For Time -

800 meter run

50 Burpees

20 Power Jerks 155/105#

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Endurance: Meet at ECF @ 530 am

5 Rounds of:

2 mile Assault Bike,

20 Burpees