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Warmup: 4 Rounds of

7 wall balls

3 pullups

7 ball slams

3 goblet squats

7 calorie row

3 - 10 meter shuttle runs

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Strength: Deadlift 3x10 @ BW

with 20 ab mat situps after each set

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WOD: On the Minute Magic x 24

Minute 1 - 20 seconds max reps Hang Clean 115/75#

Minute 2 - 1 Rope Climbs

Minute 3 - 30 Seconds max rep DU’s

Repeat until time expires

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New Haven Rugby Conditioning

Prowler Mile!

***Better find some friends :)

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