Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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

Strength: Shoulder Press 5x3

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

WOD: OTM x 20 Minutes:

Minute 1: 6 burpee toes to bar,

Minute 2: 4 Devils Press 35/20#

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Endurance: Meet at ECF @ 530 am

5 Rounds of:

4 minute AMRAP of Calorie Row 30/20,

Assault Bike 30/20 Calories,

Max 10 Meter Shuttle runs,

4 min rest after round 1,

3 min rest after round 2,

2 min rest after round 3,

1 min rest after round 4

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

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Sunday

Sunday Funday @ 8 am

New Haven Rugby Class/ Open Gym @ 9 am