Warmup: 3 Rounds of:

Single Arm KB Push Press x6/side,

KBS with 3 second pause at top x8,

Weighted Hip Extension with KB x 8

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

Strength/Skill: 15 minutes to work up to a heavy snatch

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

WOD: 3 Rounds for Time:

500 meter ski Erg,

30 Alternating DB Snatch 50/35#,

15 toes to bar

—————————————-

Endurance: Meet at ECF @ 530 am

10 x 10 KBS + 200 meter sprint

Warmup: 3 Rounds ~ Not for Time

Row 15 cals

Single Arm KB Over-Head Walking Lunge x20 meters,

KB Russian Twist x20,

Frog Hops x20 meters

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

Strength: 15 minutes to establish a heavy OHS

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

WOD: 7 Minute AMRAP:

Ascending set of Calorie Row + Burpee over Rower

~ Begin at 1 rep and add 1 rep each round until time is called

Super Saturday

OTM x 8 Minutes

2 Snatches,

OTM x 8 Minutes

2 Clean & Jerks

Rest

15 Minute AMRAP

30 Burpees

30 Snatches 75/55#

30 Pullups

30 Clean & Jerks 95/65#

30 Calories on Assault Bike

==========================

Sunday

Sunday Funday @ 8 am

Sunday Strength, On the 2 Min:

10 x 3 Heavy Deadlift

Workout for time, 10 Down of:

• Kettlebell Swings 55/35

• Pushups

• Russian Twists

• Lunge Steps/Reverse Lunges

Open Gym @ 9 am

New Haven Rugby @ 10 am