4/1/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"2015 Spring Fling" - May 16th - Elkton, MD - Teams of 3 men or 3 women - $60/team

Details and sign up: https://www.eventbrite.com/e/2015-spring-fling-tickets-15892134803?aff=efbevent

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options

Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

WARM UP

Bergener
Then have your coach assign you the best choice below for you:
In Line Lunge/Lateral box step down(pistol mod)
Down Dog
Push Up
Ring Dip/HSPU
Pull up/Muscle Up

SKILL

Set up your barbell/weights

*many of you have trouble adding your total weight on the bar when increasing. This WOD will help you mentally get better at this, it's a skill everyone should have.

BUY IN

EMOTM - 8 minutes

15 burpee box jump overs

DON'T TOUCH THE BOX!!! 

100m sprint penalty

WOD

For time:
100 Deadlift 135/95
90 Back squat 110/80
80 Power clean 105/75
70 Jerks 100/70
60 SDHP 95/65
50 Front squat 105/75
40 Hang power clean 90/60
30 Thrusters 100/70
20 Power Snatch 95/65
10 Overhead squat 105/75

You must change your own weights 

*30 minute time cap*

CASH OUT

As a class complete: 

"Murph"

Break up reps as needed, more than one person should be working at a time. No more then 5 on a team.

MOBILITY

Anything and Everything