6/14/2016

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

5 rds
3 Muscle Snatch 45/35
5 Strict press 45/35
10 Air Squats

BUY IN

Snatch from pound pads
2 x 3 reps @65
3 x 3 reps @70
rest ~90 seconds

SKILL

Only slow down to catch you breath

WOD

30, 20 and 10 reps for time of:
Calories of Rowing on Concept 2
Knees to midline
Thrusters 75/45

*double reps and work with a partner if more peeps then ergs

free: v up sit ups/wall balls 14-10
comp: ttb/95-65

CASH OUT

snatch high pull
2 x 3 @ 70%
1 x 3 @ 73%

MOBILITY

rotator cuff

RESULTS