4/28/2016

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

48' high knees
48' butt kicks
48' lunge
48' inch worm
48' karaoke
48' straight leg march

BUY IN

Front Squat
2 x 6 @ 70%
2 x 4 @ 75%
rest ~2 min

SKILL

KB snatch - don't slam into your wrist

WOD

For Time:
25 air squats
25 KB snatches (alternating) 35/18
25 air squats
25 KB snatches
25 Box Jumps 24/20
25 burpees
25 box jumps 24/20
25 burpees

comp: alternating pistols/KB snatches 53/35/BJ 30/24

CASH OUT

HS hold
3 sets x 30 seconds
rest 1 min btw

MOBILITY

lat distraction with band

RESULTS