4/13/2016

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

2-3 rds:
48 ft high knees
48 ft butt kicks
48 ft broad jumps
48 ft duck walk
48 ft bear crawl
*48 ft is 6 full mats length down and back*

BUY IN

Push Press
3x8
Rest 1 min

SKILL

Go all out every round. Only rest at the breaks. Try to maintain reps each round.

WOD

12 minutes (4 rounds) :40 work :20 rest for max reps
min 1: Burpees
min 2: KBS 53/35
min 3: Calories on rower or assault bike

CASH OUT

Row 1000m x 2
alternate with partner(s)

MOBILITY

Everything