9/8/2016

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

4rds
5 Push Ups
20 DU

10 BB Thrusters 45/35

BUY IN

Back Squat4 sets x 10 reps - Ascending (aka build over the 4 sets)
SKILL

go UB as long as possible

WOD


12 min amrap
Knees to midline
Thruster 75/45
3,6,9,etc...continue to add 3 reps to each every round. Score is total reps

comp: TTB/95-65
free: wallballs 14/10

CASH OUT

Free/RX: climb the rope a few times

Comp: legless
MOBILITY

quad barbell roll