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 KB Goblet Squats 53/35
12 HRPU
BUY IN
Front Squat
2 x 5 @ 75%
2 x 3 @ 80%
rest ~ 2 min
SKILL
stagger starts - 4 at a time, next start after pound pad is available.
WOD
For Time:
40 S2OH 95/65
50 Wall Balls 20/14
40 Knee to Midline
50 lunge steps
comp: TTB
CASH OUT
8 min partner workout:
Partner 1: 20 cals on the assault bike or rower
Partner 2: as many double unders as possible
*switch after 20 cals are completed.
**score is total DU you complete as an individual
MOBILITY
walk it off
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