Buy-in: 20 Minutes work on gymnastics skills
WOD: 5 Rounds for Time
5 Dead Lifts 225/155#
20 Double Unders
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)
Strength: Back Squat 5x5 @ 65% of 1RM
Single Arm KB Snatch
Ab Mat Situps
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.
Amnesty – Make up a workout you may have missed or work on a skill.