Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

Strength: Snatch Grip DL 5x3

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

WOD: For Time:

800 meter run, then

6! of

wall balls,

pushups,

800 meter run, then

6! of

burpees,

calories on Assault Bike

—————————————————

Endurance: Meet at ECF @ 530 am

6 rounds for time:

500 meter ski erg,

800 meter run,

100 single unders

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