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:
10 Broad Jumps
10 Ring Rows
20 Alt Lunges
20 DU
10 Push Ups
30 sec hollow hold
BUY IN
4 sets x 30 seconds
hanging knee hold or L-Sit if possible
SKILL
try to complete in least amount of sets
WOD
With a partner- For Time:
75 DU
70 OH lunge steps 45/35
60 HRPU
50 KB Snatch 35/18
40 sit up to stand wall balls 20/14 - good luck ;)
*one partner works on reps the other runs 200m before switching*
or
30 min amrap
MAX UB Doughnuts to Mouth
CASH OUT
snatch grip high pull
8 sets x 1 rep
@ 60% of 1RM snatch
MOBILITY
hip flexor smash with KB
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