6/3/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/4/2016 - If you're at the beach - come cheer on Steph, Rachel, and Steve at the Rumble at the Rudder!
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

3 rds

10 box step ups

8 push ups

6 air squats

4 ring rows

BUY IN

Front Squat
Find a 1RM
8 @ 50%
5 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 101% +
Rest ~ 2 min

SKILL

Fs in a wod, elbows high core tight

WOD

5 Rounds:

500m Row

15 Burpees

10 Front Squats 135/95

*if more then 5 ppl in a class, alternate rounds

CASH OUT

Recovery 

MOBILITY

Everything