9/2/2016

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
10 high hang cleans 45/35
5 Front Squats 45/35
5 Strict press 45/35
7 Sit ups
15 Jumping Jacks

BUY IN


Clean and Jerk
1-rm

*20 minutes max*

SKILL

go ALL OUT

WOD


:60 on :60 off for 5 rds
10 Kettlebell Swings 53/35
Max Reps of Barbell Thrusters 75/45

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

CASH OUT

strict pull ups
2-3 x 6-8 reps

MOBILITY

couch stretch