Warmup: 15 minutes of

30 second goblet hold in bottom,

20 single legged KB deadlifts (10 on each leg),

30 flutter kicks

20 Calorie Ski Erg

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Strength: Front Squat 6x6

Finish with Row machine ~ 2 minute time trial for distance <Rowvember>

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WOD: For Time

50 wall balls,

40 cal row,

30 KBS,

20 wall balls,

10 cal row

Super Saturday

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Warmup: Coaches Choice

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Open 22.1

15 Minute AMRAP

3 Wall Walks,

12 DB Snatches 50/35#,

15 Box Jumps and Overs 24/20"

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Sunday

Sunday Funday @ 8 am

4x8 Barbell Z Press

Bodybuilding 3 Rounds of

10 x Gorilla KB Row

10 x Russian twist w press

10 x KB Shrug

10 x KB Pullovers

10 x KB Seated OH Press

10 min of 30: on/30: rest - 10 m Sprints

9 am ~ Open Gym & New Haven Rugby Strength and Conditioning Class

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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Strength: Deadlift 3x10

Prowler Push + Pull: 3x15 meters

Kroc Row: 3x8 (each side) <Rowvember>

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WOD: 10! of

Calorie Bike,

Deadlift 225/155#