Wednesday, September 26th

Warmup: 10 minutes of

1 Dumpster Dash

2 Forward rolls

3 HSPU's

6 KBS

10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)

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Strength: Push Press 4x6

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WOD: OTM x 30 minutes

Minute 1 - 6 Push Presses 155/95#

Minute 2 - 12 Burpees

Minute 3 - 12 Box Jump and Overs

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New Haven Rugby Conditioning

5 Rounds for Time

500 meter row

10 Burpee over box 48”