4/14/2016

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

20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges
10 Ring Dips

BUY IN

Front Squat
2x6 @65%
2x4 @ 70%
rest ~ 2 min

SKILL

Pick sets that won't slow you down in the middle

WOD

3-6-9-12-15-12-9-6-3
Box Jump Overs 24/20
Pike Press

comp: 30/24, STRICT HSPU

CASH OUT

BB glute bridge on floor (wrap barbell in yoga mat)
4 x 10
AHAP

MOBILITY

Couch Stretch