7/8/2016

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

2 rds:
20 Lunge Steps
10 Burpees

BUY IN

every 30 seconds for 6 minutes
2 hang clean
ahap

SKILL

same splits every round is ideal

WOD

every 4 min for 24 minutes
335m run
10 Thrusters 75/45
15 KB swings 53/35
10 knees to midline

free: wallballs/35-18/v-ups
comp: 95-65/70-53/ttb

CASH OUT

Glute bridge with feet on box
4 x 10

MOBILITY

everything