Warmup: 4 Rounds of

50 Double Unders or Single Unders

20 Over-Head walking lunges with OLY bar

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Strength: Shoulder Press 6x3

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

WOD: 5 Rounds for Time

5 Thrusters 135/95#

10 Bar Over Burpees

Warmup: 8 Minutes of

7 Thrusters

3 Toes to Wall

2 Laps around the room

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

WOD: Team Linda ~ Teams of 2 Athletes

10!

Deadlift 1.5 x BW

Bench 1x BW

Clean .75x BW

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Endurance: Meet at YMCA @ 6 am

Team Swim

Matt C putting in some quality work!

Warmup: 3 Rounds

2 Forward Rolls

4 Wall Walks

6 Plank to Prayer

8 Leg Swings

10 box jumps

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

WOD: “Kelly”

5 Rounds for Time

Run 400 meters

30 Box Jumps 24/20”

30 Wall Balls 20/14#

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New Haven Rugby Conditioning:

24! By 2’s of:

Burpee over wall ball + wall ball slams to wall

with run around the building after each set :)