Warmup: 10 minutes of:

Side Plank with rotation,

Banded lat pulldowns x 12,

burpees x 8

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

Strength: Deadlift 5x2

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

WOD: For Time:

90 KBS 55/35# + 90 Single KB Deadlifts 55/35#

~ top of each minute 10M Over-head KB Lunges

Super Saturday

"Stow & Go"

6 Rounds for Time:

12 Calorie Assault Bike,

6 Clean & Jerks 155/105#,

3 Bar Muscle Ups,

12 Calorie Ski Erg

=======================

Sunday

Sunday Funday @ 8 am

New Haven Rugby Class/ Open Gym @ 9 am

Friday resumes normal schedule @ 530 am, 430 pm Open Gym, 530 pm main class

Warmup: 3 Rounds of:

KB Floor Presses x 10,

Kneeling KB Round the world x 10,

KB bent over flies x 10,

Ball over Bar x 10

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

Strength: Tempo Bench Press 5x5 (3001)

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

WOD: OTM x 24 minutes:

Minute 1: Seated Plate raises x 8 + Seated Plate Tricep Ext x 8,

Minute 2: 40 second Side Plank (20 seconds per side),

Minute 3: Banded High Pulls x 8 + Banded Pull aparts x 12