8/31/15

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

Back Squat x 1 rep

SKILL

HSPU, stop before failure

WOD

10 min AMRAP

5 SHSPU

15 Burpees

30 DU

CASH OUT

3 rds of

10 alt pistols

1 rope climb

run 200m

not for time, unless you want to...

MOBILITY

Everything

RESULTS