8/1/2016

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

4-5 rds
5 hang power cleans 45/35
5 front squat
5 strict press

BUY IN

every 90 sec:
clean & jerk
5 sets x 2 reps

between 75-85%

SKILL

resetting your hands after the clean

WOD

for time:
50 walking lunges
40 knees to midline
30 s2oh 95-65
20 burpee box jump over 24/20
10 strict pull ups

free: v ups/hrpu/ring rows
comp: alt pistols/ttb/135-95/mu

CASH OUT

run 1 mile

MOBILITY

hip flexors