5/12/2016

ANNOUNCEMENTS 
Upcoming local competitions:

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

3 rds
8 pull ups/ring rows
12 air squats
30 DU

BUY IN

Front Squat
2x5 @ 70%
2x3 @ 80%
rest ~ 2min

SKILL

KBS breathing

WOD

3 RFT:
Run 800m
25 KBS 53/35
10 ring dips
15 sit ups

comp: 70/53 - strict dips

CASH OUT

every 3 minutes for 12 min:
20 alternating step back KB lunges
6-8 strict pull ups

MOBILITY

hamstring and triceps smash