4/7/2015

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

Have your coach assign you the best choice below for you:
50 DU or 435m Run

Bridge with block squeeze, explode up then 2 sec decent

In Line Lunge

Push Up/Ring Push up

Ring Dip/Empty barbell Strict press 
Down Dog
Pass Through

BUY IN

Jerk
EMOTM for 5 minutes
1 Split Jerk @ 65% of 1RM

SKILL

Thruster:
Complete 5 reps at 45/35
Complete 5 reps at 65/55
Practice Squat Clean--->Thruster for the first rep

WOD

10-8-6-4-2

Muscle Up
Thrusters 115/75

*scale Mu to C2B

CASH OUT

Run 1 of each distance:
800m
435m
200m
100m
Rest as needed in between

MOBILITY

Hamstrings