ANNOUNCEMENTS
Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/30 Scaled - Let's go support Steph and Matt!
Pumpkins and PRs at CF Reconstructed! 10/24 - Individual $60 per athlete (gets you the competition, t-shirt, and BBQ wristband) $15 for wristband (BBQ only)
http://www.cfreconstructed.com/ Click the Competition Tab - Click Sign-Up (or scroll to bottom of page)
http://www.cfreconstructed.com/ Click the Competition Tab - Click Sign-Up (or scroll to bottom of page)
WARM UP
Walking Lunge to Hurdler
Ring Push Up
Goblet Squat w/ KB
KB single arm row
1 leg RDL
Sots Press
Side Lunge
BUY IN
4 rds NOT for time:
Run 200m
8 Strict Ring Dips
SKILL
Pace, know your limits. Dont push too fast and blow up early.
SKILL
Pace, know your limits. Dont push too fast and blow up early.
Choose small sets on C2B and stay unbroken on wallball until rd 20 if possible.
WOD
10 min AMRAP
WOD
10 min AMRAP
5 C2B
5 Wallballs 20/14
10 C2B
10 Wallballs
+5 reps each round
*scale wallball weight to match skill
CASH OUT
Halting Snatch Deadlift (pause just above knee) + high hang snatch
*finish halt deadlift then lower to high hang and go. Work with a weight you know you can have best form
MOBILITY
Arms/Quads
RESULTS
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