7/30/2015

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 for 8 minutes
Clean x 2 reps
70-90%

SKILL
Hang Power Clean

WOD

2015 Masters/Teens Event 5
"Double Hangers"
3 Rounds for Time:
100 DU
7 Hang Power Clean and Jerk 165/105

*Time Cap - 15 Min*


CASH OUT

2-4 rounds of 6-8 reps
snatch grip RDL @ 50% of max snatch
4 second count down, 2 second count up, 2 second pause at the knee

MOBILITY

triceps