Warmup: 10 minutes of:

12 mountain climbers,

12 KBS,

12 KB lunge,

12 KB stepups,

12 calorie bike or rower

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

Strength: Back Squat: 5x3

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

WOD: 10! of

Calorie Row,

Deadlift 275/185#

Super Saturday

Super Saturday

OTM x 10 minutes

2 Snatches

OTM x 10 Minutes

2 Clean & Jerks

Rest

20 min AMRAP:

5 Pullups,

10 Wall Balls 20/14#,

15 Calorie Assault Bike,

20 GHD Situps

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

Sunday

Sunday Funday @ 8 am

New Haven Rugby Session/ Open Gym @ 9 am

Sunday Funday 8 Am

5 x Superset of

4 x Z Press

10 Seated Banded Row

10 Down of

Push Press

Lunges (ea leg)

Situps

9 am Recovery Session / Open Gym

Warmup: 4 Rounds ~ not for Time:

10 Ring Rows,

10 Pushups,

10 Dips,

10 Situps

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

Strength: Pulling Power:

5 x Max load dead-hang pulllup then

5 x Chin over bar hold for 20 seconds

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

WOD: 12-9-6

Deadlift @ BW,

Bench Press @ 75% BW,

Thrusters @ 50% BW