5/4/2016

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

3 rds

10 high hang cleans 45/35

5 Front Squats 45/35

15 Jumping Jacks 

BUY IN

Push Press
5 sets x 5 reps
Rest 1 min

SKILL

 Be fast and switch with partner*

WOD

15 minute AMRAP
55 Double Unders
15 Pull ups
5 Hang Power Cleans 95/65
*Broken up any way, one partner working at a time

Comp: chest to bar, 155/105

CASH OUT

Run 800m
walk/jog 335m
Run 800m
walk/job 335m

MOBILITY

hip flexors