Warmup: 10 minutes of:

10 lateral bench step overs,

10 Scap Pushups,

6 Heaving Snatch Balance,

10 calorie row

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Strength/Skill: OTM x 12 minutes:

2 Snatches

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WOD: 10!

Power Cleans,

Box Jumps

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Endurance: Meet at ECF @ 530 am

On The 6 MInute x 6 Rounds of

800 meter run

Warmup: 3 minute row, then,

3 Rounds of:

3 forward rolls,

6 Bulgarian Split squats,

12 Reverse Lunge Steps

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Strength: Back squat with tempo (3001) 5x5

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

WOD: 5 rounds for time:

30 Goblet Squats

20 DU's,

10 burpees,

dumpster dash

Super Saturday

5 Minute AMRAP:

500 meter row,

30 Clean & Jerks 115/75#,

Rest 3 Minutes,

7 Minute AMRAP:

50 Calorie Assault Bike,

30 Deadlifts 115/75#,

rest 2 minutes,

9 minute AMRAP:

50 Box Jumps,

30 GI Janes

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Sunday

Sunday Funday @ 8 am

Open Gym/New Haven Rugby Class @ 9 am