ANNOUNCEMENTS
Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/30 Scaled - Let's go support Steph and Matt!
"Hardbat Summer Classic" - 8/30 Scaled - Let's go support Steph and Matt!
2015 Manor Mudder - Sept 19th - $70
http://www.chenoa-manor.org/product/manor-mudder/
http://www.chenoa-manor.org/product/manor-mudder/
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
emotm 10 min
Snatch x 1 rep
Start at 70% 1rm
Add 5# every rd or every other rd if possible
Snatch x 1 rep
Start at 70% 1rm
Add 5# every rd or every other rd if possible
SKILL
Kipping the Ring Dip
WOD
3rft:
800m Run
14 Ring Dips (kip them!)
12 Box jump overs 24/20
6 Snatch 95/65
800m Run
14 Ring Dips (kip them!)
12 Box jump overs 24/20
6 Snatch 95/65
CASH OUT
Back Squat
6 x 3 AHAP
6 x 3 AHAP
MOBILITY
Legs
RESULTS
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