Warmup: 3 minutes on Bike, row, or ski, then

3 rounds of:

7 goblet squats,

9 Elevated Pushups on OLY bar,

11 Ring rows,

13 Ab mat situps

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

WOD: OTM x 30 minutes

100 meter sprints :)

Warmup: 10 minutes of:

deadbug x 10,

bear crawl with dumbells x 10 meters,

reverse hypers x10

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

Strength: Back Squat 3x10

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

WOD: 3 Rounds for Time:

400 meter run,

12 Front Squats 135/95#,

12 Box Jump and Overs

Super Saturday

OTM x 8 minutes

2 Clean & Jerks

Rest

For Time:

50-40-30-20-10 of

Calories on Assault Bike

Alternating DB Snatches 50/35t

Calories on Rower

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

Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome!

New Haven Rugby Session/Open Gym @ 9 am

Strength Superset

5 x 6 Chaos Press 

+ 10 Straight Arm Banded Pulldown

WOD 8 Rounds for Time

3 x Complex

• Dead drop + long jump

• Burpee Long jump back

• Step or jump back up

4 x 10 m Shuttle Sprint

5 x Push Press from Floor 95/75