4/29/2016

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
15-20 DU
10 superman
5 Push Up to downdog
w/ 5 sec hold

BUY IN

10 sets
1 strict PU + 1 strict TTB - unbroken if possible
rest 30 sec between

if you cannot do a pull up w/o band or do a ttb, perform 3-5 ring rows then 3-5 v-ups

SKILL

Go UB as long as possible

WOD

9 minute ladder (wall ball + 2, dubs remain 20):
2 Wall Ball 20/14
20 Dubs
4 Wall Ball
20 Dubs
6 Wall Ball
20 Dubs
etc...

CA$H OUT

run 800m x 3
rest 2 min

MOBILITY

lat distraction with band