6/4/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Battle at the Beach" - 7/18 CrossFit Rehoboth - Teams of 2 - 1M1F - $50/team RX/scaled

"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Run 335m
Air Squat
Walking Lunge
Good Morning
Push Up
Down Dog
Pass Through

BUY IN

Every 2 minutes for 5 rounds:

Clean drill* + Full Clean with 2 second pause at knee @ 65%

*coach prescribed

SKILL

Perform 5-10 reps of each exercise at 50% desired weight

WOD

For time:

20 OHS 115/75

30 KBS 70/53

40 Wallballs 20/14

50 DU

335m Run

50 DU

40 Wallballs

30 KBS 

20 OHS

CASH OUT

BB Row 3 sets x 6-8 reps

MOBILITY

Legs