6/10/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/11/2016 Bear Down on Addiction - If you didn't sign up, come watch! 2801 Del Laws Rd Bear, DE
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 rds
5 hang power cleans 45/35
5 front squat
5 strict press

BUY IN

Clean from pound pads
5 sets x 3 reps
@ 65% 1 RM
rest ~90 seconds

SKILL

Plan breaks so you have enough time to recover and keep moving


WOD

25 minute partner AMRAP:
(one person working at a time)
100 calorie row
80 front squats 115/75
60 Box Jumps 24/20
40 knees to midline
20 burpee ring pull ups

free: goblet squats 35-18, step ups 20", sit ups
comp: 135-95 FS, 30/24 BJ, T2B, 10 MU

CASH OUT

BB Rollouts
3 x 8 reps

MOBILITY

Everything