9/1/2016

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

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN


1 + 1/2 front squat
5 x 2 @ 90% clean 1rm

SKILL

make lunges hard

WOD


12 min amrap
5 strict ring dips
20 walking lunges w/ kb
50 du

comp: pistols
free: box dips or hrpu/su 1:1

CASH OUT

Three sets of:
Bent-Over BB Row x 10 reps
Plank 60 seconds

MOBILITY

triceps smash