5/13/2015

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

Front Squat

6 sets of 3 reps @ 60% with 2 second pause in rock bottom

SKILL

Front Rack mobility

-WRIST DISTRACTIONS 

-LAT SMASH

-ELBOWS ON BB 

WOD

EMOTM for 15 minutes

5 box jumps 24/20

5 pull ups

CASH OUT

Seated strict press

AHAP 

5 x 5

MOBILITY

Shoulders