4/7/2016

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
10 box step ups 20"
8 push ups
6 air squats
4 ring rows

BUY IN

Front Squat
2x6 @ 65%
2x4 @ 70%
rest ~ 2 min

SKILL

Scale to get :45-:60 of rest

WOD

Every 4 minutes for 20 minutes:
30 DU
10 Pike Press
10 Ring Rows
20 American KBS 35/18

comp team: 50 DU/8 HSPU/8 PU/53-35

CASH OUT

Barbell glute bridge on floor (wrap barbell in yoga mat)
3x12 AHAP

MOBILITY

Everything