Super Saturday

"Stow & Go"

6 Rounds for Time:

12 Calorie Assault Bike,

6 Clean & Jerks 155/105#,

3 Bar Muscle Ups,

12 Calorie Ski Erg

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Sunday

Sunday Funday @ 8 am

New Haven Rugby Class/ Open Gym @ 9 am

Friday resumes normal schedule @ 530 am, 430 pm Open Gym, 530 pm main class

Warmup: 3 Rounds of:

KB Floor Presses x 10,

Kneeling KB Round the world x 10,

KB bent over flies x 10,

Ball over Bar x 10

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Strength: Tempo Bench Press 5x5 (3001)

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WOD: OTM x 24 minutes:

Minute 1: Seated Plate raises x 8 + Seated Plate Tricep Ext x 8,

Minute 2: 40 second Side Plank (20 seconds per side),

Minute 3: Banded High Pulls x 8 + Banded Pull aparts x 12

Happy Thanksgiving!

ONLY 1 Class @ 9 am

Community WOD ~ Anyone is Welcome!

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Friday resumes normal class schedule