Warmup: 12 minutes of

1 dumpster dash

6 knees to elbows

8 pushups

10 ring rows

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Buy-in: Dumbell Squat Cleans 3x10

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Strength: Shoulder Press 6x3 ~ Increase Loads

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WOD: 2 x with 2 minute break between each set (no rest between movements)

3 minutes max rep burpees

2 minutes max rep situps

1 minute max rep double unders

rest 2 minutes

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Endurance: meet at ECC @ 6 am

Run: 4x200, 4x400, 4x800 with 2 minutes rest between all work sets

Everyone has fun in our warmups! 

SATURDAY

Warmup: Coaches Choice

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WOD: 7 Rounds for Time

11 Back Squats 185/115#

10 Jerks 135/95#

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SUNDAY

Amnesty - Pick a workout you may have missed during the week or work on a skill

**7 am Sunday Funday - Everyone is welcome! 

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MONDAY

Warmup: 3 Rounds of

20 Steps of banded monster walks

15 kbs

10 pushups

5 HSPU's

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Strength: Back Squat @ BW 4x Max Reps

*with 20 OH walking lunge steps after each set 45/25#

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WOD: 21-15-9-15-21

Wallballs 20/14#

Box Jumps 24/20"

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New Haven Rugby Conditioning

On the Minute x 20 minutes

100 meter sprint

Happy 22nd Birthday SAM!!!!!

Warmup: 12 mins of

50' Banded Monster Walk

8 Seated dumbell Presses

8 Bent over rows

8 Dips

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Buy-in: 1 min max rep shoulder to Over-head 75/55#

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WOD: "Sammy" 

5 Rounds for Time:

600 meter row

15 Bench Presses 135/75#