5/31/16

ANNOUNCEMENTS

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

3 rounds
10 box jumps
12 mountain climbers
15 ring rows

BUY IN

Back Squat
find a 1rm with the following:
8@50
5@60
3@70
1@80
1@90
1@101
rest ~ 2 min

or just squat 135# 5x5 (guerke)

SKILL

scale to get 45-60 seconds of dubs

WOD

90 seconds on and 90 seconds off for 6 rounds
10 pull ups
5 hang C&J 95/65
MAX DU in remaining time

comp team: 155/105

*if more then 5 ppl in a class, alternate with a partner

CASH OUT

N/A

MOBILITY

everything

RESULTS