7/6/2016

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
8 sit ups
10 jumping squat jacks
24' inch worm

BUY IN

Pause front squats
5 sets x 3 reps w/ 3 sec pause in bottom
AHAP

SKILL

One pace the whole workout,
try for unbroken

WOD

Four rounds for time of:
6 Hang Snatches 75/55
8 Burpee Box-Jump-Overs 24/20
12 Pull-Ups

free: KB snatch 18-12/ring row
comp: 115-75/c2b

CASH OUT

run 335m x 3
rest 1:1

MOBILITY

rotator cuff