7/31/2015

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

ZOMBIE SQUAT
3 sets x 5 reps @
2 second pause at bottom

SKILL 
 
Cycling Snatch - "touch and go"

WOD

2015 Masters/Teens Event 3
"SQT"
3 RFT:
10 snatches 95/65
200m Sprint

*Time Cap - 10 Min*


CASH OUT

For Time:
Row 2k

MOBILITY

traps/shoulders