6/29/2016

ANNOUNCEMENTS

4th of July WOD -9am 

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

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

BUY IN

Back Squat
1RM re-test

match or do better then last month!

SKILL

Sprint the last run!

WOD

For Time:
Run 800m
20 HSPU
30 Walking lunges 2 x 35# kb
20 HSPU
Run 800m

free: HRPU
comp: strict/oh plate 45#

CASH OUT

Row 250m x 4
rest as needed

MOBILITY

hamstring strap