9/24/2015

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

3 rounds NFT of:
25 DU
10 Air Squats or Burpees
10 Push Ups or 5 HSPU
10 Sit-ups or 5 TTB
10 Pull-ups or 5 C2B
30 sec Plank
10 Alt 1-Leg RDL

BUY IN

Front Squat
70% x 3
73% x 3
73% x 3

SKILL

KB Snatch

WOD

For Time:
500m Row
30 OH KB lunges (left arm) 53/35
15 ring dips
50 KB Snatch (alt) 53/35
15 ring dips
30 OH KB lunges (right arm) 53/35
400m Run

CASH OUT

3 RFT:
8 box jumps 30/24
5 2" deficit strict HSPU

MOBILITY 

Chest

RESULTS