10/2/2015

ANNOUNCEMENTS 

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 

2 rounds NFT of:
Run 335m
10 BB Back Squats 
10 Push Ups or 5 Ring Dips
10 Sit-ups or V-Ups
10 Pull-ups or 5 C2B
10 Burpees
20 OH Walking Lunges 

BUY IN 

10 min to a heavy
3 position clean (floor, knee, mid-thigh)
immediately following
1 clean @ 95% and 90%

SKILL 

Muscle Clean + Tall Clean
3 sets of (3+3) (light)

WOD 

4 RFT:
50 DU
10 HSPU (RX+: 5 reps at 4" deficit)
4 Power cleans at 70% of 1RM power clean (try to TnG)

CASH OUT 

10 min to find Back Squat 5RM
Immediately followed by 55% x 10 reps

MOBILITY 

All the mobility

RESULTS