8/13/2015

ANNOUNCEMENTS

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

WARM UP

Run 435m or Row 500
Pass through
PVC Sots Press
Push Ups
Walking Lunge
1 leg Rdl to leg swing
Air Squat

BUY IN

EMOTM 10 minutes
Clean x 1 rep
start at 60% and add 5# each round

SKILL

Fast Elbows

WOD

10min amrap
2 Pull-Up
2 Cleans 115/75

*Add 2 reps to each exercise per round.

CASH OUT

Front Squat 5x5
AHAP

MOBILITY

Lats