5/11/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington

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

WARM UP

Row 500m
Side Lunge
Hurdler
Leg Swings
Push Up
Down Dog
Pass Through

BUY IN

Back squats
6 sets x 3 reps @60% 1RM with FULL 2 sec pause at rock bottom

SKILL

HSPU set up - find depth to complete today's reps
Find starting BB Row and KB thruster weight

WOD

4 rds NOT for time
10 Strict HSPU
8 BB Row, AHAP. (increase every rd if possible)
12 V-Up
20-30 DU (unbroken if possible)
5 KB Thrusters, AHAP

CASH OUT

MU/PU Progression
-Work MU turnover
-Try different PU kips

MOBILITY

Hip Flexors