5/27/2016

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

5 rds

5 hang power cleans 45/35

5 front squat 

5 strict press

BUY IN

EMOTM for 10 minutes
Power Clean + Front Squat + Jerk
Start at 50-60% and add

SKILL

Pace the run and go UB on everything else

WOD

4 RFT:
10 pull ups
10 burpees
335m Run
10 Wall Balls
10 MB sit ups 20/14
Run 335m

Comp: 5 MU

CASH OUT

N/A

MOBILITY

Everything