9/8/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

2015 Manor Mudder - Sept 19th - $70
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

4 Rds NOT for time:

200m Run

10 Ring Push Ups

SKILL

Ring Push Ups

WOD

8 min AMRAP
Row 1250m
MAX REPS of BURPEES (stand tall, arms overhead, small jump)

*large classes do BUY IN and WOD out of order if neccessary

CASH OUT

Defecit Snatch Pull x 5-8 reps (start @ 60% and work up over the sets)

stand on two 25# plates and perform a snatch pull (be patient and make contact at the hips, drive elbows high and outside)

MOBILITY

Everything

RESULTS