9/2/2015

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

Jerk x 1 rep

SKILL

Stay efficient, stop before failure

WOD

For Time:
30 Deadlift 225/145
40 TTB
50 Wall Balls

CASH OUT

1-2-3-4-5
MU/C2Bx2
Sit to Stand

MOBILITY

Everything

RESULTS