9/3/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

2015 Manor Mudder - Sept 19th - $70
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)

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

Take 15min to find a heavy

Clean x 1 rep

SKILL

Hang clean cycling

WOD

For Time:
15-12-9
Ring Dips
Hang Power Clean 135/95
Overhead Squats 135/95

CASH OUT

8 min AMRAP
run 100m
20 DU

MOBILITY

Shoulders