ANNOUNCEMENTS
MEMORIAL DAY WOD - Monday, 9AM!
6/4/2016 - If you're at the beach - come cheer on Steph, Rachel, and Steve at the Rumble at the Rudder!
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
10 box step ups
8 push ups
6 air squats
4 ring rows
BUY IN
Back Squat
3x4 @ 85%
2x2 @ 90%
rest ~ 2 min
SKILL
Going UB
WOD
In teams of 2, alternate rounds to complete 4 rounds each of(8 total rounds):
10 calorie row
20 thrusters 75/45
30 KBS 53/35
comp: 95/65, 70/53
CASH OUT
High Hang Clean + Hang Clean
6-8 sets x 1 rep - AHAP
MOBILITY
glutes with lacrosse ball
RESULTS
No comments:
Post a Comment