4/26/2016

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

3 rds
8 sit ups
10 jumping squat jacks
24' inch worm

BUY IN

Back Squat
3x6 @ 75%
2x4 @ 80%
rest ~2min

SKILL

Climb that rope!!! Remember how?
10m = 2 pillars

WOD

12 min AMRAP
1 rope climb
10m heavy KB walking lunge steps (weights at sides)
10 Ball slams 20#

*since there is only 2 ropes, start wod anywhere then keep moving around from there*

CASH OUT

4 sets alternating
30 sec hollow hold
30 sec glute bridge (feet on box)
rest 15 seconds on transition

MOBILITY

forearms