5/13/2016

ANNOUNCEMENTS 
Upcoming local competitions:
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

5 rds
5 hang power cleans 45/35
5 front squat
5 strict press

BUY IN

EMOTM
Hang Squat Clean
start at 60% and add

SKILL

SQUAT CLEAN! Remember how?

WOD

10-9-8-7-6-5-4-3-2-1
Pull Ups
1-2-3-4-5-6-7-8-9-10
Burpees to ~6" target -
*DO NOT ADJUST THE MUSCLE UP RINGS*

comp: muscle ups - 8-7-6-5-4-3-2-1-1-1

CASH OUT

As a class using all rowers:
Row a 10k

MOBILITY

traps with BB