6/10/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Battle at the Beach" - 7/18 CrossFit Rehoboth - Teams of 2 - 1M1F - $50/team RX/scaled

"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Run 335m
Lunge + Skip for height

Karaoke 

Broad jumps

Snatch grip push press

Pass through

BUY IN

Front Squat with 2 full second pause at rock bottom

2 sets x 3 reps @ 75% of your 1RM

SKILL

Go over exercises

WOD

Perform 4-5 sets NOT for time

3 skin the kitties

20 single arm KB OH lunge AHAP

5 MU or pull ups

L-sits - MAX hold from rings

6 RDL - 3 count down - alternate grips (Snatch and clean) AHAP

CASH OUT

With a partner

Junk Yard Dogs for time

https://youtu.be/2fsvvv3oJBg

MOBILITY

Everything