Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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

WOD: 50-40-30-20-10 of

Calorie on Assault bike or Rower

Ab Mat Situps

with 800 meter run after each set

Warmup: 10 minutes of:

200 meter run,

12 Reverse lunges,

12 Back Extensions,

12 KBS,

12 Ring Rows

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

Strength: Tempo Box Squat 4x8 (2 count down, 0 up)

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

WOD: For Time:

10! of

Wallballs 20/14#,

Calories on Assault Bike

Super Saturday

OTM x 6 minutes

3 Deadlifts

OTM x 6 minutes

2 Power Cleans

Rest

OTM x 30 Minutes:

Minute 1: Rope Climb x 1,

Minute 2: Hang Clean x 5,

Minute 3: Assault Bike x 8/10 Calories,

Minute 4: Snatch x 3,

Minute 5: Row x 8/10 Calories

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

Sunday

Sunday Funday @ 8 am ~ Anyone is Welcome

New Haven Rugby/Open Gym 8-10 am

Strongman Sunday

Group Warmup

3 Rounds, 1 min on / 1 min off

Calorie Row

Sandbag to Shoulder

Log Press

Yolk Carry / KB Farmers Carry