Strength: Back Squat 4X3 @ 70-80% of 1RM

WOD: On the Minute (OTM) for 12 minutes of:

2 Snatches @ 75% of 1RM

Endurance: 6am @ Eli Whitney Museum (915 Whitney Ave., Hamden)

3, 4, or 5 Armory to Prospect

On odd intervals recover with a walk/jog back down

On even intervals sprint down recover at the bottom 3 minutes




30 Clean & Jerks for time 135/95#




6 Rounds for Time (RFT)

50 Squats

25 Ring Dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.



Amnesty – Make up a workout that you may have missed or come in to work on a skill