8/17/2015

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

5 rNOTft:

1 TGU each side, AHAP

6-8 Strict Ring Pull-ups (ring to sternum) or Ring Rows (as hard as possible)

SKILL

Thrusters , breathing.

WOD

Every 4 min for 20 min (5 rds)

Run 200m

7 Thrusters 95/65

9 Box Jump 24/20

12 Russian KBS 70/53

CASH OUT

Muscle Snatch from the floor

8 x 1 rep

start with empty bar and load only if reps are perfect (determined by coach)

*focus on speed and pull of the arms once past the hips

MOBILITY

Shoulders

RESULTS