07/27/2016

Upcoming local competitions:
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - CF Rehoboth Battle at the Beach
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

do buy in and then prior to starting metcon, complete:
250m run
15 sit ups
15 push ups
250m row

BUY IN

Power clean and Power Jerk (= 1 rep)
2 reps @ 75%
2 reps @ 75%
2 reps @ 75%
2 reps @ 80%
2 reps @ 80%

rest ~1 min and 30 seconds

SKILL

Race for your breaks

WOD

Every 3 minutes, for 36 minutes each station (12 total rounds, 3 times at each station)
Station 1:  40/30 cal assault bike
Station 2: 30 DU + 20/15 pike press
Station 3: Run 400m
Station 4: 20 knees to midline + 20 push press 75/45

free: HRPU instead of PP
comp: 50/35 Calories of Assault Bike/ 50 DU + 20/15 HSPU/Toes to Bar + 20 Push Presses (95/65 lbs)

CASH OUT

3 sets: 6-10 ring dips
3 sets: 5 ring pull ups (palms facing)

MOBILITY

Triceps