4/3/2015

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

Squat Clean: Be QUICK! Try to catch it in the squat and stand up - don't catch it high and ride it down.

BUY IN

Run 435m x 3 times, rest 1 min between runs

WOD

15 min AMRAP
30 KB lunges - 2 KB AHAP
12 HRPU
5 Squat clean 185/135

CASH OUT

HSPU
2-3 sets of max reps

MOBILITY

Shoulders