9/1/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

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

Take 15min to find a heavy

Snatch x 1 rep

SKILL

Pacing

WOD

24 minute EMOTM
min 1: 8 pull ups
min 2: 8 burpee box jump overs
min 3: 8 Push press 115/75

CASH OUT

2-5 rounds of
12 KBS 70/53
10 reverse KB lunges holding 70/53 KB

MOBILITY

Everything

RESULTS