Amazing Energy and Crew at the 530 pm Class

Warmup: 10 minutes of

1 Dumpster Dash

2 Forward rolls

3 HSPU's

6 KBS

10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)

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Strength: Push Press 5x10

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WOD: 10!

2 x Double Unders

Kettlebell Push Jerk 55/35’s

Dumpster Dash After each Round

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New Haven Rugby FUX Conditioning

20 Minute AMRAP

Max Distant Kettlebell Farmers Carry

*Top of Each minute perform:

3 Burpee KBS

6 Kettlebell Russian Twists

Warmup: 7! Burpees + 20 Double Unders

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Strength: Snatch Grip Deadlift 5x10

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WOD: 3 Rounds for Time

21 Wall Balls 20/14#

15 Pull ups

9 Clean & Jerks 135/95#

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Endurance: Meet at ECC @ 6 am

6 Rounds for time

800 meter run

20 Pushups

30 Situps

40 Double Unders

Saturday

Warmup: Coaches Choice

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WOD: Teams of 2

100 Thrusters 115/65#

150 Pullups

200 Deadlifts 115/65#

250 Bench Presses 115/65

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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 welcome even non members

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MONDAY

Warmup: 12 minutes of

10 calorie row

4 plank to prayer

10 KBS

4 forward rolls

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Strength: Back Squat 5x10

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WOD: 20 Minute AMRAP

500 meter row

25 KBS 55/35#

15 Burpees