5/10/2016

ANNOUNCEMENTS 

Upcoming local competitions:
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

48' high knees
48' butt kicks
48' lunge
48' inch worm
48' karaoke
48' straight leg march

BUY IN

back squat
3 x 5 @ 80%
2 x 3 @ 85%
rest ~2min

SKILL

push it on the run

WOD

5 rft:
7 pike press
14 knees to midline
400m run

comp: sHSPU/ttb

CASH OUT

snatch pull from PP (use them like pulling blocks)
5-8 sets x 2 reps @ 65-75%

MOBILITY

hip flexors on kb