7/27/2015

ANNOUNCEMENTS

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

Many of you say we are the "geriatric/old guy box ",  well this week we will be performing most of the 2015 CF Games WODs from the Masters Divisions...see how you perform vs the fittest 40+ year olds on earth

WARM UP

Run 435m or Row 500
Wall Facing Squat
Hip hinge with block
Fwd Lunge
Side Lunge
Pass Through
Strict Press
Pull up

BUY IN

Back Squat
2-3 sets x 12 reps
*goal is to be heavier then last week

SKILL

Buy in:
Breathing during long sets of Squats
Learn to rebrace between reps

WOD :
S2OH variations,  warm up to weight

WOD

2015 CF Games Masters Event 6
"The Sandwich"
For time:
80 Calorie Row
40 S2OH 135/95
80 Deadlifts 135/95

20 min time cap

*start these in waves as you finish back squats

CASH OUT

Remainder of class

2015 CF Games Masters Event 2
1-RM Thruster

MOBILITY

Glutes