8/26/2015

ANNOUNCEMENTS
 

Upcoming Local Competitions:
"Hardbat Summer Classic" -  8/30 Scaled - Let's go support Steph and Matt!

2015 Manor Mudder - Sept 19th - $70
http://www.chenoa-manor.org/product/manor-mudder/

Pumpkins and PRs at CF Reconstructed! 10/24 - Individual $60 per athlete (gets you the competition, t-shirt, and BBQ wristband) $15 for wristband (BBQ only)
http://www.cfreconstructed.com/ Click the Competition Tab - Click Sign-Up (or scroll to bottom of page)

WARM UP

Walking Lunge to Hurdler

Ring Push Up

Goblet Squat w/ KB

KB single arm row

1 leg RDL

Sots Press

Side Lunge

BUY IN

Every 45 seconds for 4 rounds:

2 FS + 1 Split Jerk 

AHAP

SKILL

 

Movement efficiency

WOD

For Time: 

100 DU

50 American KBS 53/35

40 Burpees to 6" Target (Does not need to be EXACTLY 6"- just need to get some air)

30 Toes to Bar

20 S2OH 115/75

10 Alt KB Snatch 53/35

5 MU or C2B

No time cap!  Scale to finish as you see fit. dont struggle and lose the "metcon" of this WOD

CASH OUT

Halting Clean Deadlift + Clean pull

100%+ of 1RM Clean

5 x 1

MOBILITY
Errrrrthang

RESULTS