9/20/2016

Upcoming local competitions:
9/21-10/9  WZA online challenge 
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

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
20-40 DU
10 Thrusters (light!)
10 Alt Step Ups

BUY IN

Snatch Pull:

RX: 
or Snatch Grip RDL
5 sets x 5 reps - across

Comp: 
5 sets x 5 reps
set 1: 85% set 2: 90% sets 3-5: 95%

SKILL


pace those snatches and crush the burpees.

WOD


10 min amrap
10 Power Snatches 75/45
10 Burpees

free: kbs 53-35
comp: 95/65

CASH OUT

barbell row
3 x 8 reps across

MOBILITY

sleeper stretch