Warmup: 4 Rounds of

10 Frog jumps

20 Banded Pull a-parts

10 KB Goblet Squats 

20 Seated Dumbell Presses

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

Buy-in: 3x Barbell Rollouts - Athlete choose reps!

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

Strength: Front Squat 5x15 

*10 box jumps after each set 24/20#

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

WOD: 9-15-21

Calorie Row

Power Snatches 115/75#

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Endurance: meet at Hamden YMCA

Swim: 30 minutes max distance!

Warmup: 12 minutes of

1 Dumpster Dash

5 tire jumps

10 GHD Hip Extensions

1 Tire flip

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

Buy-in: 90 Seconds max rep DU's

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

Strength: Squat Clean & Jerk 20x1 ~ Not for time

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

WOD: "Helen" 

3 Rounds for time:

400 meter run

21 KBS 55/35#

12 Pullups

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Sellout: Tabata Row x 2 with 5 minute rest between each set

Warmup: 3 rounds of

300 meter row

20 lateral plate jumps

5 clapping pushups

20 reverse lunges

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Buy-in: 3x max rep ring dips

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

Strength: OHS 8x3

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WOD: 5 Rounds for time

10 OHS 95/65#

20 Box Jumps 24/20#

30 Double Unders

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

Sellout: 20 Snatches 165/95#

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Endurance: meet at ECC @ 6 am

OTMx25 minutes

100 meter sprints