4/25/2016

ANNOUNCEMENTS 

Upcoming local competitions:
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
30 DU
15 Burpees
1 Wall walk

BUY IN

3 x 8 alternating
bb row
ring push ups

SKILL

try to speed up every round!

WOD

Three rounds for time of:
9 pull ups
15 pike press
21 knees to midline

comp: 5 Muscle-Ups/15 SHSPU/TTB

CASH OUT

clean grip RDL
3 x 10
~60% max clean

MOBILITY

lat distraction with band