John taking a quick break for the photo shoot!

Warmup: 4 Rounds of

10 meter banded monster walks

10 double kettlebell push presses

10 Russian twists with medicine ball

10 Hip extensions

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

Buy-in: 2 minute max rep wall balls 20/16#

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

WOD: 24 minute AMRAP ~ Teams of 2

Partner A runs 400 meters while 

Partner B Performs the following:

12 Deadlifts 115/75#

6 Squat Cleans 115/75#

3 Snatches 115/75#

Once Partner A returns - Partners Switch

*Score = total number of rounds 

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

Endurance: meet at ECC @ 530 am

Outdoor Spin Class ~ Anyone is welcome!

Hamden Kids getting a proper education on Bench Press mechanics from Coach Bobby

Warmup: 10 minutes of

7 pushups

7 medball thrusters

7 ball slams

7 medball presses

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

Buy-in: 8 Rope Climbs ~ Not For Time

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

Strength: OTMX10 minutes

2 Bench Presses ~ moderate weight

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

WOD: For Time

2000 meter row then,

30 Shoulder to Overhead 135/95#

20 Toes to Bar

10 HSPU's

800 meter run

Weighted Pullups Anyone?

Warmup: 3 Rounds of

200 meter row

10 Reverse hypers

8 KBS

6 Oly bar bent over rows

4 Chinups

2 Forward rolls

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

Buy-in: 10 minutes of Hand Stand Work ~ Pick your poison!

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

Strength: 3 - Front Squats OTMx10 minutes

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

WOD: 7 Rounds for Time

7 Front Squats 155/95#

10 Ring Dips

20 DU's 

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

Endurance: Meet at ECC @ 6 am

Box over suiside surprise