5/17/2016

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

4 rds
5 - 45# RDL
5 - Push Ups
5 - Wallballs
8 - PVC Good Morning
8 - Cal Row

BUY IN

back squat
3 x 4 @ 85%
2 x 2 @ 90%
rest ~2min

SKILL

try to keep same pace on all 4 rds

WOD

Every 4 minutes for 16 min
run 200m
15 box jump overs 24/20
20 kbs 53/35

comp: american kbs

CASH OUT

snatch pull (from pound bad) + hang snatch (above knee)
8 sets x 1 rep AHAP

MOBILITY

hamsting bb smash

RESULTS