Super Saturday

OTM x 10 minute

2 Snatches

then,

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:

100 10 meter sprints,

30 GI Janes

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Sunday

Sunday Funday @ 8 am ~ Anyone is Welcome

Skillwork, Superset of:

- KB Swing (Throw 😉) 4x5 each arm then,

- 10 Alt Cossack Squats

10 Rounds for Time:

3 Hang Clean

3 Front Squat

3 Push Jerk

200 m Row

*Single KB, Alt Sides ea. Round

Open Gym @ 9 am

New Haven Rugby Strength & Conditioning @ 10 am

Warmup: 2 rounds of 300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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

Strength: Shoulder Press 6x6

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

WOD: OTM x 24 mins:

minute 1: 2-KB s2oh x 10,

Minute 2: Calorie row x 15/12

Minute 3: KB Russian twists x 12

Warmup: 10 minutes of:

20 calorie bike,

20 ab mat situps,

20 banded deadlifts,

20 banded flies

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

Strength: Thrusters 6x6

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

WOD: 2 rounds of-

50 DU's,

30 Thrusters 75/55#,

20 Pullups

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Endurance: Meet at ECF @ 530 am

Strongman Mile :)