5/2/2016

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

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN

3 x 8 alternating - AHAP
s20h
hang cleans

*learn and use the pound pads with a partner*

SKILL

ring dip kipping

WOD

10 min Ladder Of: (3,6,9,12,15…)
Ring Dips
Box Jump Overs (24/20)

comp: Strict

CASH OUT

clean grip RDL
4 x 8
~70% max clean

MOBILITY

triceps smash