ANNOUNCEMENTS
Upcoming Local Competitions:
"Heatwave Doubles" - 7/18 CrossFit Proven - Teams of 2 - 1M1F - $145/team RX/scaled
https://www.facebook.com/events/436594886508311/
"Battle at the Beach" - 7/18 CrossFit Rehoboth - Teams of 2 - 1M1F - $50/team RX/scaled
https://www.wodrocket.com/index.php/component/ohanah/battle-at-the-beach-1
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
https://crossfit-bear.theboxhq.com/events/
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
http://hardbatcrossfit.com/summerclassic.html
WARM UP
Run 335m
Air Squat
Walking Lunge
Good Morning
Push Up
Down Dog
Pass Through
BUY IN
Jerk Progression
Every 90 seconds for 5 rounds:
1 rep split jerk at 80%, pause 1 sec in dip, 2 sec in catch
SKILL
Go over Push press form
WOD
2 sets for reps of:
1 min max push press
Rest 1 min
1 min max push ups
Rest 1 min
1 min max DU
Rest 1 min
1 min max strict pull ups
Rest 1 min
CASH OUT
Run 800m x 2
MOBILITY
Shoulders/chest/triceps
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