6/24/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

3 rds:
5 Hang cleans 45/35
7 BB Strict Press 45/35
9 BB row 45/35

BUY IN

Clean from pound pads
5x3 reps @ 70%
 rest ~90 seconds

SKILL

Squat clean dem bitches.

WOD

4 RFT
12 KBS 35/18
200m run
8 knees to midline
40 DU

free: as RX
comp: 53/35;TTB

CASH OUT

Tempo ring dips
10-15 total reps
hold 2 seconds at top and bottom, break them up any way
Are you getting better at these yet?!?

MOBILITY

Triceps roll