4/4/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
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 rd in any order
15 cal row
12 sit ups
1 min Plank
30 DU

BUY IN

3 x 8 alternating
strict pull ups
pike press

SKILL

For the Cash Out: since we can't actually snatch, lets learn how to bring the bar from the floor to our hips correctly

WOD

15 min amrap
8 burpee box jumps 24/20
12 kbs 53/35
25 DU
comp: american swing/50 dubs

CASH OUT

snatch deadlift
pause at low hang, hang and high hang
6 x 2 reps @ ~70% 1RM

MOBILITY

hamstring w/ strap