5/16/2016

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

3 rds:
5 Hang cleans 45/35
7 BB Strict Press 45/35
9 BB row 45/35

BUY IN

4 x 6 alternating
hang clean
pike press/HSPU

*learn and use the pound pads with a partner*

SKILL

depending on class size, do wod or cash out in any order

WOD

5rft:
8 thrusters 75/45
25 DU
10 knees to midline

comp: 95-65/TTB

CASH OUT

row 500m x 4
rest 1 minute

MOBILITY

couch stretch