4/11/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN

3 x 8 alternating
ring rows
strict press

SKILL

stay fast:
break up sets early too keep speed

WOD

5rft
8 pike press
20 DU
8 pull ups
12 goblet squats 53/35

comp: hspu/40du/3 mu/70-53

CASH OUT

run 335m x 3
rest as needed

MOBILITY

band stretch for lats