8/29/2016

Upcoming local competitions:

9/21-10/9  WZA online challenge 
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F
10/29 - CF Proven Partner Throwdown M/F teams $69pp
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

3 rds
15-20 DU
10 superman
5 Push Up to downdog
w/ 5 sec hold

BUY IN


clean and jerk
1 x 2 @ 70
1 x 2 @ 75
2 x 2 @ 80
1 x 2 @ 85
1 x 2 @ 90

SKILL

brace core for strict press

WOD


For time:
Row 1000 Meters
followed immediately by
Three rounds of:
20 Kettlebell Swings(usa) 35-18
10 Knees to midline
10 L-Seated Dumbbell Press

comp: 53-35/ttb/2-4" sdhspu
free: as rx

CASH OUT


barbell good mornings
3 x 8 reps
light weight

MOBILITY

L/S