6/1/2016

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 rds
10 high hang cleans 45/35
5 Front Squats 45/35
15 Jumping Jacks

BUY IN

Warm up and take 10-15 minutes to find a 3 -5 RM Hang clean (power or squat) lifting straight off the pound pads

*must be TnG

SKILL

Hook grip your cleans!!!

WOD

5 rft:
7 american kbs 53/35
7 burpees
7 ttb

CASH OUT

run 435m x 3

MOBILITY


hammy strings