ECC representing at the North Haven Christmas Throwdown last weekend!

Warmup: 4 round of

7 shoulder presses

7 stiff legged dead lifts

7 box jumps

7 wall to wall jogs

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Team Thursday ~ Teams of 2 athletes

For Time

“Annie”

50-40-30-20-10

Double Unders

Situps

“Angie”

100 Pullups

100 Pushups

100 Situps

100 Air Squats

“Elizabeth”

21-15-9

Squat Clean 135/95#

Ring Dips

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Endurance: Meet at YMCA @ 6 am

Team Swim

ImPRESSive work, Kerry, Marie, and Rich.

Warmup: 8!

Pullups

Wallballs

Double Unders

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Strength: Bench Press 6x3

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WOD: For Time

21-15-9

Deadlift 225/135#

Box Jumps 24/20”

Toes to Bar

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New Haven Rugby Conditioning

On The Minute for 20 minutes

Odd Minutes: 10 Wall Balls + 10 Situps

Even Minutes: 10-10 meter sprints

Two words: ball snatch.

Warmup: 3 Rounds ~ Not for Time

12 back extensions

9 pushups

7 box jumps

5 pullups

1 dumpster dash

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Strength: Front Squat 6x3

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WOD: 6 Rounds for Time

3 HSPU’s

9 Hang Clean 135/95#

12 Bar Facing Burpees

1 Run around the building

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Endurance: Meet at ECC @ 6 am

10 Rounds for Time

10 Burpees

10 KBS

250 meter row