Super Saturday

OTM x 8 Minutes

2 Snatches

OTM x 8 Minutes

2 Clean & Jerks

Rest

5 Rounds for time:

15/12 Calorie Bike,

12 Double DB DL 50/35's,

9 Hang Double DB Hang Clean 50/35's,

6 Double DB Jerks 50/35's

2 Rope Climbs

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

Sunday Funday @ 8 am

Strength - 4 Rnds Not for Time

8 Alternating Heavy DB C & J

6 Sandbag Over Shoulder

Yoke Lift  + Knee Raise

WOD 18 Min AMRAP

• 50 Jump Rope

• 40 Situps

• 30 Goblet Squats

• 20 Pushups

• 10 Pullups

9 am Recovery - New Haven Rugby Session & Open Gym

Warmup: Super Set x 4 Rounds:

Flat Bench Flies x 12,

KB Pull-overs x 12,

Single Arm KB Row x 10 (each arm)

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

Strength: OTM x 10 minutes

3 Bench Presses

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

WOD: 10! of

KBS 70/55#,

Calorie on Assault Bike

Warmup: Coaches Choice

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

Skill/Strength: 15 minutes working on hip mobility

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

WOD: Teams of 2 Athletes:

Row 5K,

Bike 10 miles,

Athletes must trade machines after 500 meters on the rower

—————————————————————————————

Endurance: Meet at ECF @ 530 am

Same as Main WOD