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 Welcome New Haven Rugby!

Welcome New Haven Rugby!

SATURDAY

Warmup: Coaches Choice

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WOD: For Time

800 meter run

10 Deadlifts 185/115#

20 Medball Thrusters 20/16#

30 Pushups

60 Situps

1000 meter row

60 Situps

30 Pushups

20 Medball Thrusters

10 Deadlifts

800 meter run

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SUNDAY

Amnesty - Pick a workout you may have missed during the week or work on a skill

**7 am Sunday Funday ~ Everyone Welcome even non members

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MONDAY

Warmup: 3 Rounds

200 meter row

10 box stepups/ weighted situps

10 pushups

10 Over-head walking lunge steps

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Strength: Shoulder Press 6x3

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WOD: 12 minute AMRAP

30 Calorie Row

25 Wall Balls 20/14#

20 Shoulder to Over-Head 135/95#

10 Snatches 135/95#

5 Ring Muscle Ups

Rest 5 minutes

1 Minute Max Rep Burpees

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