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
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
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
BUY IN
As a class complete the Bergener then (part 1, not necessarily skill xfer. Based on time):
EMOTM x 6 min
Drills + Hang pos (2" above knee) Clean @ 60% 1RM
Drills + Hang pos (2" above knee) Clean @ 60% 1RM
*your drill will be assigned by your coach
SKILL
Complete 5-10 reps of:
KBS - work on proper breathing
WB - ensure proper catch at the bottom, work on breathing throughout movement
KBS - work on proper breathing
WB - ensure proper catch at the bottom, work on breathing throughout movement
WOD
5rft:
15 KBS 70/53
20 WB 20/14
25 DU
15 KBS 70/53
20 WB 20/14
25 DU
CASH OUT
3 x 8
V up sit up
V up sit up
MOBILITY
Quads
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