8/21/2015

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

8 min AMRAP

10 wallballs 20/14

5 Burpees

SKILL

OHS

WOD

EMOTM 21 min

min 1: 20 DU + 8 TTB

min 2: 15 sit ups

min 3: 10 OHS 95/65

CASH OUT

BB Row

4 sets x 8 reps

AHAP

MOBILITY

everything

RESULTS