10/19/15

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/competition

WARM UP 

Walking Lunges
Air Squat
Down Dog
Pass Through
Push Ups
Pull Ups
Sit Ups

BUY IN 

10 min to a heavy
2 pos snatch (floor,knee)
immediately following
1 Snatch @ 95% of heaviest

SKILL 

Muscle Snatch + Tall Snatch
3 x 3 of each

WOD 

12 min amrap
10 du
1 mu
20 du 
2 mu
30 du
3 mu
40 du
4 mu
rest 1 min
50 du
5 mu
60 du
6 mu
rest 1 min
70 du
7 mu
80 du
8 mu
rest 1 min
90 du
9 mu
rest 1 min
continue adding 10 DU and 1 MU each following rd resting 1 min after

mu sub is c2b x 2

CASH OUT 

2-4 rds
row 500/run 435m
8 snatch grip rdl 80% 1rm snatch

MOBILITY 

band stretch lats

RESULTS