6/8/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams - last day to sign up 6/8
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

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

BUY IN

Back Squat
3 sets x 10 reps
@ 65% 1RM
Rest ~ 2 min

SKILL

Crush the row, catch breath on sit ups

WOD

EMOTM x 12 minutes
Even min: 10 calorie row
Odd min: 15 sit ups

free: as RX
comp: V ups with MB/15 cal row

*use assault bike if more then 6 people in a class
** if more then 8, figure it out**

CASH OUT

 Jerk - behind the neck
5 x 3 reps @ 70% 1RM
rest as needed

MOBILITY

Hamstring with strap