Warmup: 3 Rounds of

10 weighted supermans

2 forward rolls

10 banded pull aparts

50 meter high knees

50 meters back pedal 

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Buy-in: 2 minutes max rep Double Unders

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Strength: Bench Press 5! ~ Increasing Loads

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WOD: For Time

5 Rope Climbs

100 meter row

30 burpees

4 rope climbs

200 meter row

25 burpees

3 rope climbs

300 meter row

20 burpees

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Sellout: 100 calories for time on Airdyne ~ at the top of each minute do 10 wall balls until completion

Welcome New Haven Rugby to our house!

Warmup: 12 minutes of

50' banded monster walk

8 seated dumbell presses

8 bent over rows

8 ghd situps

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Buy-in: Kettlebell Thrusters 4x8

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Strength: Front Squat 5x5 ~ Increasing Loads

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WOD: 3 Rounds for Time

5 Front Squats 155/95#

10 Chest to Bar Pullups

15 Ring Dips

400 meter Run

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Sellout: OTMX16 Minutes

ODD - 3 Power Sntaches 155/95#

Even - 30 Double Unders

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Endurance: meet at ECC @ 6 am

Run: 4x200, 4x400, 4x800, 2x1 mile, 2x800, 2x400, 2x200

*Rest = Work or 1:1 Work to Rest

Warmup: 10! of

ball slams

medball cleans

dips

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Buy-in: Weighted hip Thrusts on bench with OLY bar

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Strength: 15 minutes to establish a heavy single Snatch

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WOD: 7! of

Snatch @ 75% of working weight

Toes to Bar

with 1 Dumpster Dash after each set

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Sellout: for time

20 cleans @ 225/135#