Saturday & Sunday, May 23-24th

Reminder: Memorial Day Murph on Monday @ 9 am ~ Anyone is welcome to join us! Barbeque to follow. Bring your favorite dish or beverage to share.

Super Saturday

OTM x 8 minutes

2 Snatches

OTM x 8 minutes

2 Clean & Jerks

Rest

3 Rounds for Time:

21 Calorie Assault Bike,

15 Bar Facing Burpees,

9 Sumo Deadlift High-Pull 95/65#,

800 meter run

==========================================

Sunday

Sunday Funday @ 8am

New Haven Rugby Session/Open Gym @ 9am

Joe Kusnitz
Friday, May 22nd

Reminder: Memorial Day Murph on Monday @ 9 am ~ Anyone is welcome to join us! Barbeque to follow. Bring your favorite dish or beverage to share.

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

Warmup: 12 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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

Body Building Bliss:

Close Grip Bench with 3 second tempo down 5x5,

KB Row 4x10 (each arm),

Single Arm half kneeling Landmine Press 4x12 (each arm),

Chin-up 4x max reps,

KB Pull-overs 4x12,

Weighted Knee-ups 4x12

Joe Kusnitz
Thursday, May 21st

Reminder: Memorial Day Murph on Monday @ 9 am ~ Anyone is welcome to join us! Barbeque to follow. Bring your favorite dish or beverage to share.

Warmup: 10 minutes - not for time:

10/8 calorie ski erg,

10 Single Leg DL,

10 Pallof Presses

10 burpees

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

Strength/Skill: Squat Clean 6x2

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

WOD: On the 2 minute x 12 rounds of:

1 clean + 1 Front Squat + 1 Jerk + 6 burpees

----------------------------------------------

Endurance: Meet at ECF @ 530 am

for time:

100 cal row,

100 cal bike,

100 10 meter sprints

Joe Kusnitz