ANNOUNCEMENTS
Upcoming Local Competitions:
"2015 Spring Fling" - May 16th - Elkton, MD - Teams of 3 men or 3 women - $60/team
Details and sign up: https://www.eventbrite.com/e/2015-spring-fling-tickets-15892134803?aff=efbevent
"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team
They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent
WARM UP
Have your coach assign you the best choice below for you:
50 DU or 435m Run
50 DU or 435m Run
Bridge with block squeeze, explode up then 2 sec decent
In Line Lunge
Push Up/Ring Push up
Ring Dip/Empty barbell Strict press
Down Dog
Pass Through
Down Dog
Pass Through
BUY IN
Front squat
5 @ 65%
5 @75%
5 @ 85%
AMRAP@ 65%
SKILL
5 @ 65%
5 @75%
5 @ 85%
AMRAP@ 65%
SKILL
Set up station
spend 3 x 30 sec in ring support
WOD
Min 1: 10 Strict Ring Dips
Min 2: 12 Burpees
Min 3: 30 sec Hollow rock hold
CASH OUT
STRICT HSPU progressions
*your coach will prescribe these for you
MOBILITY
Shoulders/triceps
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