Super Saturday

OTM x 12 minutes

Muscle Snatch to Power Snatch

Rest

For Time:

100 Hang DB Snatches 50/35#,

100 GHD situps or weighted situps

100 Calories on Assault Bike

** Every 5 minutes ~ Run 200 meters

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Sunday

Sunday Funday @ 8 am

● Push Press 6 x 4

Murph Jr

400 m Run then

6 Rounds of

5 Pushup

10 Squat

15 Situps

400 m Run

New Haven Rugby Session/ Open Gym @ 9 am

Recovery!

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: Bench Press 5! ~ increasing weight

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

WOD: For Time

Ski 21 calories,

21 KBS,

21 med ball clean20/14#,

21 dips,

Ski 15 Calores,

15 KBS,

15 medball cleans,

15 dips,

9 Calorie ski,

9 KBS,

9 med ball cleans,

9 dips

Warmup: 3 rounds ~ not for time:

6 Zercher Reverse Lunges,

6 Single leg Hip flexion with band,

6 banded donkey kickouts

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

Strength: 15 minutes to establish a heavy single Front Squat

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

WOD: For Time:

50 Calorie Row,

40 Front Squats 95/65#,

30 GHD Situps,

20 Pullups,

10 Sumo DL High Pulls 95/65#

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Endurance: Meet at ECF @ 530 am

6 rounds for time:

800 meter run,

20 Pushups,

30 GHD Situps,

30 HIp Extensions