4/21/2016

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 rds
10 HC BB Thrusters
8 Ring rows

BUY IN

Front Squat
2x6 @ 70%
2x4 @ 75%
rest ~ 2 min

SKILL

Break pike/HSPU up into manageable sets

WOD

3 Rounds "Cindy"
21 pike press
3 rounds Cindy
15 pike press
3 rounds Cindy
9 pike press

comp: HSPU

1 round of "Cindy" = 5 pull ups, 10 push ups, 15 air squats

CASH OUT

Banded Good mornings
4x10
Use training bar with band (s)

MOBILITY

everything