8/14/2015

ANNOUNCEMENTS

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

2015 Manor Mudder - Sept 19th - $70
http://www.chenoa-manor.org/product/manor-mudder/


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

12 minute EMOTM
3 Muscle ups/Chest 2 Bar
5 HSPU
7 Burpees

SKILL

Ground to Overhead

WOD

For Time:
Run 800m
25 Box Jump Overs 24/20
15 G2OH 135/95
25 Box Jump Overs 24/20
Run 800m

CASH OUT

Strict Ring Dips 4x8
lightest band possible

MOBILITY

arms