4/27/2016

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

4 rds
5 Strict press
7 sit ups
9 RDL

BUY IN

Push Press
4 sets x 6 reps
rest 1 min

SKILL

Pace the run so you get a break i.e. get back before your partner finishes

WOD

20 min AMRAP alternating with a partner

partner 1:
run 200m

partner 2:
6 pike press
12 KBS
30 DU

Score is total rounds - count every time you switch

comp: sHSPU

*partner 2 cannot start run until partner 1 comes back*

CASH OUT

Row 250m x 8
rest 1 min

MOBILITY

hamstring smash