8/6/2015

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
Wall Facing Squat
Hip hinge with block
Fwd Lunge
Side Lunge
Pass Through
Strict Press
Pull up

BUY IN

EMOTM for 10 minutes
clean x 1 rep
start at 50% and add 5# each round.  No misses

SKILL

Understanding the WOD

WOD

For Time:
50 Ring Dips
50 S2OH  115/75
*Every time you break, run 200m*
**Break up the reps however necessary**

CASH OUT


Front Squat
4 x 6
AHAP

MOBILITY

Arms/Chest