6/13/2016

ANNOUNCEMENTS

Upcoming local competitions:
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

4 rds:
10 KBS 53/35
15 Box Jump Overs 24/20

BUY IN

Back Squat
3 sets x 10 reps
@ 70% 1RM
Rest ~ 2 min

SKILL

re-breathing at the top in between squats

WOD

Three rounds for time of:
200m run
9 Hang Cleans 115/75
6 pull ups

free: 12 cal row/9 burpees/6 ring rows
comp: 12 cal assault bike/155-105/6 MU

CASH OUT

Jerk - behind the neck
5 x 3 reps @ ~75% 1RM
rest as needed

MOBILITY

traps with lax