Super Saturday

OTM x 10 minutes

• 2 Squat Cleans

Rest

For Time:

• 800 meter run

• 20 Deadlifts 135/95#

• 3 Rounds of Cindy

• 20 Power Cleans 135/95#

• 3 Rounds of Cindy

• 20 Front Squats

• 800 meter run

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Sunday

Warmup

• 1-2 Min Bike, Ski or Row

• KB Windmills

• Plank + Shoulder Taps

• Squat Jumps

• Ring Row

Sunday Funday @ 8 am

Strength: 4x10 Push Press w/Pause

Workout for Time, 10 Down of:

- KB Push Jerks (35/55)

- 10 m Shuttle Run

Open Gym @ 9 am

New Haven Rugby Class @ 10 am

10 am Strength Superset:

• 4 x 6 Bench

• 8 Flat bench KB OH Ext

• 10 Bent Over Barbell Row

Workout for Time, Teams of 2

20 Down of:

• Bike/Row for Cals

• Pullups (Jumping scale)

• Burpee box Overs

• x 2 Jump Rope

Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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Strength: DB Bench Press: 3x10

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WOD: 21-15-9

Bench Press @ 1/2 BW

Pullups

Warmup: 10 minutes of:

Shoulder Shrugs,

banded pull through,

Banded lat pulldowns,

Spider pushups,

mountain climbers

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

Strength: Snatch Grip Deadlift 3x10

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

WOD: 20! of

Burpees

Situps

*with 10/8 calorie Assault Bike after each set

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Endurance: Meet at ECF @ 530 am

Same as main WOD!