Saturday & Sunday, January 4th & 5th

Super Saturday

5 Rounds for Time

10 Back Squats 135/95#

10 Jerks 135/95#

10 Power Cleans 135/95#

10 Calorie Assault Bike

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Sunday

Sunday Funday @ 8 am

Open Gym @ 9 am

New Haven Rugby Conditioning @ 10 am

Joe Kusnitz
Friday, January 3rd

Warmup: 10 minutes of:

15 Shoulder Shrugs,

15 Banded lat pulldowns,

15 mountain climbers

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

Strength: Deadlift 6x3

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

WOD: For Time

1000 meter row then,

3 Rounds of

5 Deadlift 225/155#

10 bar facing burpees

then

1000 meter row

Joe Kusnitz
Thursday, January 2nd

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bent-over rows,

12 banded push downs

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

Strength: Push Press 8x2

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

WOD: 21-15-9-15-21

Push Press 95/65#

GHD Situps

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Endurance: Meet at ECF @ 530 am

24! by 3's...

Single KB Step-ups,

Calorie Row

with run around the building after each round

Joe Kusnitz