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
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
Ring dips
BUY IN
Back Squat
6 @ 60%
4 @ 70%
2 @ 80%
1 @ 90%
6 @ 60%
4 @ 70%
2 @ 80%
1 @ 90%
WOD
3 RFT
5 Deadlift 225/185
10 Ring Dips
20 DU
CASH OUT
BB Row
3 x 6
3 x 6
Chose a weight that allows best form
MOBILITY
Triceps
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