Jan 20 MLK Day - Normal Class Schedule

Warmup: 10 minutes of:

Side Plank with rotation,

Banded lat pulldowns x 12

Burpees x 8

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Strength: Deadlift 5x2 (Heavy)

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WOD: For Time

50 Wall Balls

50 Medball Squat Cleans

50 Weighted Situps with Medball

50 Calorie Row

Super Saturday

For Time:

800 meter run,

21 Power Cleans 95/65#

21 Pullups,

1000 meter row,

15 Power Cleans,

15 Pullups,

3200 meter Assault Bike,

9 Power Cleans,

9 Pullups

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Sunday

Sunday Funday @ 8 am

Everyone is Welcome!

Strength/Skill: Double KB Power Jerk 3x6, 5x2

Workout for Time: 9, 15, 21, 15, 9 of

DB Snatch, Alt arm 35/55#

DB Plank Pull Through

Calorie Bike

Open Gym @ 9 am

New Haven Rugby @ 10 am

Warmup: 10 minutes of:

10 lateral bench step overs,

10 Scap Pushups,

6 Heaving Snatch Balance,

10 calorie row

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Strength: Thrusters 5x3

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WOD: On the 2 minute x 10 Rounds

5 Front Squats 135/95# ~ taken from the floor

10 Deadlifts 135/95#

15 Situps