9/30/15

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 

2 rounds NFT of:
Run 335m
10 BB Back Squats 
10 Push Ups or 5 Ring Dips
10 Sit-ups or V-Ups
10 Pull-ups or 5 C2B
10 Burpees
20 OH Walking Lunges 

BUY IN 

10 min to a heavy
2 Pause Jerk + Jerk
immediately following
1 jerk @ 95% and 90%

SKILL 

Tall Jerk+Push Jerk behind the neck
in split stance
3 sets of (3+3) (light)

WOD 

8 min amrap
5 G2OH 135/95
12 Sit Ups

CASH OUT 

3 sets of
20 alt frontrck reverse lunges (ahap)
30 sec plank

MOBILITY 

L/S

RESULTS