5/3/2016

ANNOUNCEMENTS 

Upcoming local competitions:
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
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

3rft
10 Front rack
Reverse lunges 45/35
30 DU

BUY IN

back squat
3 x 5 @ 80%
2 x 3 @ 85%
rest ~2min

SKILL

speed climbing the rope, push off the feet!

WOD

10 Rounds For Time:
10 Cals on AAB or Rower
1 Rope Climb
Rest ~:30 or alternate with partner

comp: legless!

CASH OUT

thrusters @ 75/45
4 sets x 6-8 reps
rest 1 min

MOBILITY

roll quads