5/9/2016

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

21-15-9
KB Goblet Squat
Ring rows
*run 200m after every round

BUY IN

do the burgener?!?!

4 x 6 alternating
hang snatch
pull ups

*learn and use the pound pads with a partner*

SKILL

-race to get a break
-start anywhere if more 3+ ppl in a class

WOD

emotm 15 min:
min 1: 8 thruster 55/35
min 2: 10 cal row
min 3: 8 burpees

comp: 95#/12/12

CASH OUT

run 335m x 4
rest 1-2 minutes in between

MOBILITY

roll lats