9/18/2015

ANNOUNCEMENTS

THIS WEEKEND!!!!

2015 Manor Mudder - Sept 19th - $75 participant, $10 spectator
Sign up here to run or to 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

3 rounds NFT of:
25 DU
10 Air Squats or Burpees
10 Push Ups or 5 HSPU
10 Sit-ups or 5 TTB
30 sec hollow hold
10 Empty BB Good Mornings

BUY IN

10 min to find Max complex:
Clean + Power Clean + Jerk

SKILL

Resetting your hands

WOD 

12 min amrap

10 Jumping Lunges with empty Barbell on back

5 HSPU 

8 Ring Pull Ups

CASH OUT 

10 min to find back Squat 5RM
Immediately followed by 10 reps at 50%

MOBILITY 

Legs

RESULTS