ANNOUNCEMENTS
Upcoming Local Competitions:
2015 Manor Mudder - Sept 19th - $70
http://www.chenoa-manor.org/product/manor-mudder/
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)
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
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
Front Squat x 1 rep
SKILL
Breathing in front rack
WOD
Run 435m
5 Front Squat 155/105
5 Shoulder to Overhead 155/105
CASH OUT
MOBILITY
Everything
RESULTS
RESULTS
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