7/22/2016

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
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

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

BUY IN

Hang Clean
5 sets x 2 reps @75%

SKILL

Stagger the starts to use the rowers

WOD

For time:
Row 1000 Meters
25 Thrusters (75/45 lbs)
25 Knees to midline
100 Double-Unders
25 Knees to midline
25 Thrusters

free: wallballs 14-10/v ups/SU 1:1
comp: 95-65/ttb

CASH OUT

Run 800m x 2

MOBILITY

everything