4/6/2016

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

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

BUY IN

Strict Press
3x8
rest 1 min

SKILL

Pace to save your arms

WOD

27-21-15-9-3
Burpees
Ring Dips
alternating jump lunges (total)

CASH OUT

Row 500m x 4
alternate with 1-2 partners

MOBILITY

Triceps smash