Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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Buy-in: Body Builder Friday

4x10 Dumbell Incline press 

4x10 Trap bar Shoulder Shrugs

4x10 Plate Raises

4x10 Standing Single Dumbell Tricept Ext

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WOD: 5 Rounds for Time

20 Push Press 75/55#

400 meter run

Warmup: 15 minutes of

3 Wall Walks

6 Box Jumps

9 Situps

12 Single Unders

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Strength: Thrusters 6x3

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WOD: Teams of 2 or 3 Athletes

For Time

2000 meter row

100 burpees

200 meter row

100 thrusters 45/33#

200 Double Unders

100 Pullups

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Endurance: meet at ECC @ 6 am

200 calorie row!

top of each minute - perform 3 Kettlebell deadlifts

Warmup: 8!

Pullups

Wallballs

Double Unders

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Buy-in: GHD Situps 4x10

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Strength: Front Squat 6x3

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WOD: “Isabelle”

30 Snatches for Time 135/95#

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New Haven Rugby Conditioning

On the Minute x 20 minutes

Odd minutes: 40 seconds row - 20 seconds rest

Even minutes: 40 seconds run - 20 seconds rest