4/5/2016

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 WODs announced 4/14
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 rft:
10 KB Goblet Squats 53/35
12 HRPU

BUY IN

Back Squat
3x6 @ 70%
2x4 @ 75%
rest ~2 min

SKILL

If you squat 300lbs+, just start squatting when you get in.  Warm up everything else in between sets. #noclockgobbling

WOD

EMOTM 16 min
min 1: 12 wallballs
min 2: 8 pull ups
min 3: 10 MB situps
min 4: 8 knees to midline

Comp team: 15 WB/C2B/12 situps/TTB

CASH OUT

4 sets alternating
30 second ring support hold
30 second superman hold
rest 15 seconds btw each

MOBILITY

Hip Flexor - Couch Stretch