5/11/2016

ANNOUNCEMENTS 
Upcoming local competitions:
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

5 min emotm
3 Muscle Snatch 45/35
5 Strict press 45/35
10 Air Squats

BUY IN

strict press + push press
5sp + 3pp (8 total reps) x 3 sets
rest 1 min

SKILL

alternate and stay at one pace

WOD

20 min amrap with a partner:

20 hang snatch 75/45
30 box jump overs 24/20
40 wallballs 20/14
50 DU

comp: 95/65

CASH OUT

5 rds
8-10 v up sit ups
30 second hs hold

MOBILITY

lumbar spine