Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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

Strength: Shoulder Press: 5x3

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

WOD: For Time:

800 meter run,

21 Push Press 95/65#

21 Pullups,

400 meter run,

15 Push Presses

15 Pullups,

200 meter run,

9 Push Presses

9 Pullups

———————————————

Endurance: Meet at ECF @ 530 am

On the minute x 6 minutes 100 meter run,

On the 2 minute x 4 -- 200 meter run,

On the 3 minute x 4 -400 meter run,

On the 5 minute x 2 - 800 meter run

Warmup: 3 Rounds ~ not for Time:

row, bike or ski for 10 calories,

Alternating Quadaped x 10,

Side plank hold x 30 seconds (each side),

banded good mornings x 10

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

Strength: Front Squat 5x3

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

WOD: 5 Rounds for Time:

30/20 Calorie Row,

20 Wall Balls 20/14#,

20 meter walking lunges

Super Saturday

30 Rounds for Time

5 Wall Balls

3 Pullups

1 Power Clean 225/155#

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

Sunday

Sunday Funday @ 8 am

New Haven Rugby Session/ Open Gym @ 9 am

8 AM Strength Superset

6 x 4 Z Press Tempo  3-0-0-1

+ 8 Banded Face Pulls

12 Min Amrap

1, 2, 3, 4... increase by one rep until time is called

• Push Press 95/65

• Russian Twist

• 10 m Sprint

9 am Recovery Stations

2 Min Self Paced Work, 1 Min Rest, 4 Rounds

• Good Mornings

• Standing Quad Extension

• Banded Floor Press

• Banded Face Pulls

• Monster Walk

• Crab Walk

• Bicep Curls

• Tricep Push Down