4/12/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

*if you squat over 300lbs, just start squatting and warm up between sets*

3rds
10 Front rack reverse lunges 45/35
30 DU

BUY IN

Back Squat
3x6 @70%
2x4 @ 75%
rest ~ 2 min

SKILL

Find a place to catch your breath - try to keep sets UB

WOD

14 min AMRAP
10 knees to midline
15 Box Jumps 24/20
10 Wallballs 20/14

comp: TTB/15 wallballs

CASH OUT

4 sets alternating
30 sec HS hold
30 sec sit ups
rest 15 seconds btw exercises

MOBILITY

down dog & up dog