Saturday - Monday, December 1st - 3rd
Welcome New Haven Rugby!
SATURDAY
Warmup: Coaches Choice
+++++++++++++++++++++
WOD: For Time
800 meter run
10 Deadlifts 185/115#
20 Medball Thrusters 20/16#
30 Pushups
60 Situps
1000 meter row
60 Situps
30 Pushups
20 Medball Thrusters
10 Deadlifts
800 meter run
================================
SUNDAY
Amnesty - Pick a workout you may have missed during the week or work on a skill
**7 am Sunday Funday ~ Everyone Welcome even non members
==================================
MONDAY
Warmup: 3 Rounds
200 meter row
10 box stepups/ weighted situps
10 pushups
10 Over-head walking lunge steps
+++++++++++++++++++++++++++
Strength: Shoulder Press 6x3
+++++++++++++++++++++++
WOD: 12 minute AMRAP
30 Calorie Row
25 Wall Balls 20/14#
20 Shoulder to Over-Head 135/95#
10 Snatches 135/95#
5 Ring Muscle Ups
Rest 5 minutes
1 Minute Max Rep Burpees