9/7/2016

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 rft:
10 KB Goblet Squats 53/35

12 HRPU
15 DU

BUY IN

Every 2 minutes for 4 rounds (8 total min)Rack Jerk
4 x 6 reps - build up to a heavy set for the day

SKILL

use the walking lunges as your break

WOD


10 rounds for time of:
5 power cleans 115/75
10 walking lunges 0#

comp: 155-115
free: KB SDHP 53-35

CASH OUT

row 500m x 3-4 
rest 1/2:1
MOBILITY


hamstrings w/ strap