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Thursday

Buy-in: 20 Minutes work on gymnastics skills

WOD: 5 Rounds for Time

5 Dead Lifts 225/155#

10 Pullups

20 Double Unders

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Endurance: 6 am @ Eli Whitney Museum (915 Whitney Ave., Hamden)We will jog ½ mile to the base of Mill Rock Hill then perform repeats of 10, 12 or 15 x Mill Rock Hill – This will be done continuously with recovery being the jog back down. (This is a short relatively steep hill… all hill no flat)

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Friday

Strength: Back Squat 5x5 @ 65% of 1RM

WOD: 10!

Single Arm KB Snatch

Ab Mat Situps 

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Saturday

Open WOD 13.3 – Super Saturday

12 Min AMRAP

150 Wall Balls 

90 Double Unders

30 Muscle Ups

Workouts will begin at 9 am and run until 11 am. Heats will be assigned when the athletes come in - First come, First compete. Athlete and judges standards will be reviewed at 9 am.

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Sunday

Amnesty – Make up a workout you may have missed or work on a skill.