9/11/2015

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

Bear crawl 25m x 2

Broad Jumps 25m x 2

Oh Walking Lunge 25m x 2

SKILL

Squat Clean thruster

WOD

"Mr. K Massacre "

For Time:

29 Squat Clean Thrusters 95/65

Run 335m

29 C2B 

Run 335m

9 Burpee MU(RX+) / 29 burpee Box jump overs 24/20(RX)

Happy Birthday Kattler!

CASH OUT

Recover

MOBILITY

Everything

RESULTS