Saturday - Monday, January 19th - 21st

Saturday

Warmup: Coaches Choice

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Ryan McGhee | Age 21

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

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Sunday

Sunday Funday - 7 am ~ Everyone welcome! Even non-members

8 am & 9 am - Amnesty/Open Gym - Pick a workout you may have missed. Makeup your own. Or work on a skill

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Monday

Warmup: 10 minutes of

10 meter banded monster walk

10 kbs

10 pushups

10 ghd situps

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Buy-in: Coaches Game

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Strength: OTM x 12 minutes 

5 Back Squats ~ moderate weight (athlete's choice)

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WOD

7 minute AMRAP:

7 Wall balls 20/16#

7 Burpees 

Rest 3 minutes

7 minute AMRAP:

7 KB Thrusters

7 10-meter sprints

Rest 3 minutes

7 Minute AMRAP

7 KB lunges

7 Cal Row

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New Haven Rugby Conditioning: 10 minute amrap

1 ab mat situp + 1 burpee over ab mat

2 ab mat situps + 2 burpees over ab mat

3.... until time is called