Warmup: 12 minutes of:

2 minute row,

Reverse Hypers x 8,

Plank-ups x 8,

Prowler push x 10 meters,

Prowler pull x 10 meters

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Strength: Deadlift 3x10

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WOD: OTM x 40 minutes:

minute 1: 1 rope climb,

Minute 2: 10/8 calorie Assault Bike,

Minute 3: 100 meter sprint,

Minute 4: 12/10 Calorie Row

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Endurance: Meet at ECF @ 530 am

Same as main WOD

Warmup: 12 minutes of:

2 minutes row,

Banded scap pulls x 10 (each side),

Seated Single arm KB Press x 10 (Each side),

Banded Pull aparts x 20

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Strength: Push Press 3x10

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WOD: OTM x 16 minutes:

Odd minutes 4 Clean & Jerks 135/95#,

Even Minutes: 20 DU's

Super Saturday

OTM x 10 minutes

2 Snatches

rest

“Jennifer”

26 minutes AMRAP of:

10 pull-ups

15 kettlebell swings, 53/35#

20 box jumps, 24/20 inch box

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Sunday

Sunday Funday @ 8 am ~ Everyone is welcome!

New Haven Rugby Session/Open Gym @ 9 am

4 x Strength Superset

10 DB Bench

10 Barbell Inverted Row

WOD 4 Rounds for Time

10 Alt KB Rainbow Pulls

10 Box Jumps

10 Alt KB Lateral Swings

10 Goblet Squats