5/26/2016

ANNOUNCEMENTS

MEMORIAL DAY WOD - Monday, 9AM!

Upcoming local competitions:
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

21-15-9
KB Goblet Squat
Ring rows

BUY IN

Front Squat
2x4 @ 80%
2x4 @ 85%
rest ~2 min

SKILL

Yes, cardio sucks. Only way you're going to get better is to do it. Roll your feet out first.

WOD

For total time:
Run 1 mile
100 DU
rest 3 min
Run 1 mile
100 DU

CASH OUT

Sotts Press with PVC or empty BB
2-4 sets x 2-4 reps
*Do not go ass to grass - get into lowest squat possible with the press*

MOBILITY

Quad roll - calf stretch