5/1/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"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

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
http://hardbatcrossfit.com/summerclassic.html


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
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Snatch
EMOTM for 6 minutes
(coach prescribed) drill + hang snatch @ 70%

Clean
EMOTM for 6 minutes
(coach prescribed) drill + hang clean @70%

SKILL

PVC Bergener

Warm up KB movements with 53/35 KB

WOD

9 min AMRAP

15 KB Swings 70/53

12 KB Goblet Squats 70/53

30 DU

CASH OUT

If time allows:
3 x 8 BB Row with comfortable weights

MOBILITY

Hamstrings