6/30/2016

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

3 rds:
10 KB Goblet Squats 53/35
12 HRPU

BUY IN

Push Press
Find 3RM
rest ~90 seconds

SKILL

Work your strength in this wod to move faster.

WOD
 
50-40-30-20-10
Pull Ups
Thrusters 75/45
*Complete with a partner, after every round, run 100m*

free: ring rows, wall balls
comp: chest to bar/95-65

CASH OUT

Handstand holds
4 sets x max hold

MOBILITY

Forearms