Warmup: 10 minutes of:

10 banded pull aparts

10 dumbell bent-over rows

 10 seated dumbell presses

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Strength: 100 Alternating Dumbell Sntaches

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WOD: 6 Rounds for Time

8 Power Jerks 135/95#

8 Pullups

400 meter run

Laser focus from Coach Katie!

Warmup: 4 Rounds ~ not for time

250 meter row

40 foot bear crawl

20 med ball slams

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Strength: Bench ~ 100 Reps (athlete picks weight)

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WOD: Teams of 2

20 Thrusters 155/115# + 50 Burpees

30 Thrusters 135/95# + 40 Burpees

40 Thrusters 95/65# + 30 Burpees

50 Thrusters 65/45# + 20 Burpees

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Endurance: Meet at YMCA @ 6 am

Team Swim

Only YOU can stop Death By Burpees and Shuttle Runs. Coach Dustin starting his Tuesday off right.

Warmup: 12 minutes of

200 meter row

10 KB Lunge Steps

5 Heaving Snatch Balances

10 situps

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

Buy-in: 100 ~ 10 meter shuttle runs

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WOD: 21-15-9 of

Deadlift 225/135#

Box Jumps 24/20”

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New Haven Rugby Conditioning:

10 Rounds of

10 KBS

10 Burpees

10 10-Meter Shuttle Runs