ECF representing at the New Haven Road Race this weekend! Go team! (Photo collage credit: Shirley)

Warmup: 12 minutes of

5 Heaving Snatch Balance

7 Floor Presses

9 Ring Rows

12 Box Jumps

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

WOD: Teams of 2 Athletes (only 1 athlete in motion at one time)

50 Thrusters 95/65# + Pullups + Calorie Row

40 Thrusters 115/75# + Pullups + Calorie Row

30 Thruster 135/95# + Pullups  +Calorie Row

20 Thrusters 155/105# + Pullups  + Calorie Row

10 Thrusters 185/125 + Pullups + Calorie Row

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Endurance: Meet at ECF @ 6 am

On the minute for 30 minutes

Odd MInutes: Max Calories for 40 seconds - Rest 20 Seconds

Even Minutes: Max Rep 10 Meter sprints for 40 seconds - Rest 20 seconds

Warmup: 12 minutes of

20 jumping jacks

5 plank to prayer

20 single unders

5 pullups

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

20 minutes to work on Muscle Up Progressions and skill work

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

WOD: 11 Minute AMRAP

20 Unbroken Double Unders or Single Unders (cannot break set or you have to start over!)

5 Burpee Box Overs 24/20”

7 Toes to Bar

Super Saturday

WOD: “Nasty Girls”

3 Rounds for Time

50 Air Squats

7 Muscle Ups

10 Hang Cleans 135/95#

At the 15 minute mark (finished or not)

10 Rounds for time

10 Burpees

1 Rope Climb

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Sunday

Sunday Funday @ 7 am ~ Everyone Welcome - even nonmembers

Open Gym @ 8 am

Strongman @ 830 ~ We have special guests working and playing with stones

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Monday

Happy Labor Day!

Bike ride to the New Haven Green for the New Haven Road Race @ 715-730 am

Holiday Workout @ 9 am

Cookout begins @ 11 am

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Tuesday

Warmup: 3 Rounds of

10 calorie row

10 pushups

10 superman

10 jumping jacks

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

Over-Head Squats 8x3

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

WOD: For Time

800 meter run

5 HSPU’s

40 KBS 55/35#

400 meter run

10 HSPU’s

30 KBS

200 meter run

15 HSPU’s

20 KBS

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Endurance: Meet at ECF @ 6 am

24! by 2 of

KBS 55/35#

Situps

400 meter run