4/19/2016

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

2 rd in any order
15 cal row
12 sit ups
1 min Plank
30 DU

BUY IN

Back Squat
3 x 6 @ 75%
2 x 4 @ 80%
rest ~2 min

SKILL

Don't stop, recover on break

WOD

for time:
20-18-16-14-12-10
Air Squats
Box Jumps 24/20

REST 2 MINUTES

8-6-4-2
KB Snatch (each arm) 35/18
Pull Ups

comp: pistols

CASH OUT

4 sets alternating:
30 seconds ring support hold
30 seconds superman hold
rest 15 seconds btw each

MOBILITY

everything