5/18/2015

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
5 sets x 3 reps @65% 1RM with FULL 2 sec pause at rock bottom

SKILL

Perform 5-10 of each:
TTB
WB

Explain Push Jerk and perform a few reps

WOD

4rft:
8 TTB
9 Push Jerk 115/75
10 Wallballs 20/14

CASH OUT

3x435m sprint
Rest 1:1

MOBILITY

Hip Flexors