4/18/2016

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

3 rds
10 box step ups
8 push ups
6 air squats
4 ring rows

BUY IN

3 x 8 alternating
strict pull ups
pike press

SKILL

go all out on the run then pace it inside

WOD

for time:
800 Meter Run
21 – 15 – 9
Wall Ball
HRPU
800 Meter Run

comp: hspu

CASH OUT

snatch deadlift
pause at low hang, hang and high hang
6 x 2 reps @ ~70% 1RM

MOBILITY

hip flexor smash with KB