Warmup: Coaches Choice
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WOD: Open 11.4 - 10 Minute AMRAP
60 Bar Facing Burpees
30 OHS 120/80#
10 Ring Muscle Ups
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Amnesty - Pick a workout you may have missed during the week or work on a skill
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Happy Labor Day! Only 1 class at 900 am - Holiday community Workout
Good luck to those who will be running in the New Haven Road Race!
Special Labor Day Schedule - ONLY 1 Class @ 9 am!
Warmup: 10 minutes of
10 jumping lunges
10 pushups
20 mountain climbers
20 calorie row
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Body Building Buy-in: 5 Round SuperSet (not for time)
8 Dumbell Bent over flies
8 Dumbell Front Raises
16 Dumbell Presses
16 Dumbell Shoulder shruggs
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WOD: 10 Rounds for Time
1 Dumpster Dash
7 Deadlifts 135/95#
20 Double Unders
Warmup: 4 Rounds of
10 goblet squats
10 kettlebell deadlifts
10 Single arm over-head walking lunges
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Strength: Front Squat 4x8 @ BW
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WOD: For Time
1000 meter row
50 Thrusters 135/95#
30 C2B