7/14/2016

ANNOUNCEMENTS

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 Broad Jumps
10 Ring Rows
20 Alt Lunges
20 DU
10 Push Ups
30 sec hollow hold

BUY IN

Front Squat
4 sets x 2 reps
AHAP

SKILL

Keep the core tight during front squats

WOD

12 minute AMRAP
12 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)
9 Knees to Midline
6 Pike Press

free: 16-12/V Ups/HRPU
comp: 53-35/TTB/SHSPU

CASH OUT

HS hold 30 seconds
super set with

strict press x 5 reps AHAP


MOBILITY

core and L/S