4/8/16

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

*do general movements and then Buy In before doing this warm up*

5 min amrap
15 KBS 53/35
10 Box Jump Overs 24/20
5 Burpees

BUY IN

4 x 6 reps
strict toes to bar
rest 90 sec between sets

*if you cant do strict ttb do a 3 count up and 3 count down knees to midline

SKILL

go as fast as you can for the full 8 min designed to not need many breaks

WOD

8 min amrap
20 wallballs
10 pull ups

comp: 25 wb / 3 mu

CASH OUT

assault bike 15 cal AFAP
alt between everyone in class

*go hard enough so you need more time to recover*

MOBILITY

Everything