9/10/2015

ANNOUNCEMENTS

Upcoming Local Competitions/Events:

2015 Manor Mudder - Sept 19th - $75 participant, $10 spectator

Sign up here to run or just come out and watch! 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

DU

Push Up

Pass Through

Sit Up

Air Squat

Walking Lunge

Leg Swings (lateral)

Good Mornings

BUY IN

3 rep Max 

Hang Power snatch

In no more then 5 attempts find 3rm. Don't drop bar

SKILL

Hook grip

WOD

For Time:
With a partner:

Run a total of 1200m

100 Burpee wallballs 20/14(do a Burpee with hands on ball then stand up and perform wallball = 1 rep)

75 Ring Dips

60 Sit Ups

45 S2OH 115/75

30 TTB 

15 Front Squats 115/75

*break up any way as long as you do all reps and only 1 partner works at a time

CASH OUT

3rds not for time

1 Legless Rope Climb

8 Alt Pistols (scale to Box step downs) 

Row 20 Calories 

MOBILITY

Everything

RESULTS