9/25/2015

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

10 min to find a heavy 3 position clean (floor, knee, thigh)
Immediately following:
1 clean @ 95%
1 clean @ 90%

SKILL

Muscle Clean + Tall Clean
3 sets of (3 TJ + 3 PJ) Keep it light

WOD

EMOTM for 10 minutes:
8 pull ups
2 snatch (choose a weight, pwr or sqt)
Score is load lifted. Cannot change the weight once clock starts.

CASH OUT

10 min to find: Back Squat 5 RM
Immediately followed by:
1 set @ 50% x 10 reps

MOBILITY 

Lats

RESULTS