7/28/2015

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 
 
EMOTM 8 minutes
Snatch x 2 reps
70-90%

SKILL

Finding a scale:
1 MU = 2 dips + 2 pull up
so Scaled reps would be 18 Dips, 18 Pull ups 9 Snatch...

WOD

2015 CF Games Masters/Teens Event 7
"Amanda"
9-7-5
Muscle Ups
Squat Snatch 135/95

15 min time cap

CASH OUT

Run 335m x 4
Rest as needed

MOBILITY

Hamstrings