6/15/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

*general movement prep THEN Squat Then do this amrap prior to hitting the WOD*

5 min amrap:
15 jumping air squats
10 deadlift 75/45
5 push ups (hands on box if they are a weakness)

BUY IN

Back Squat
5 sets x 5 reps
@ 80%
Rest ~ 2 min

SKILL

Deadlift

WOD

3 RFT:
400m run
12 Deadlift from PP 165/115
21 Box Jumps 24/20

**Stand on plates for full ROM if you wish**
free: KB deadlift/step ups
comp: 225/185

CASH OUT

Tempo ring dips
10-15 total reps
hold 2 seconds at top and bottom
Break up into sets any way

MOBILITY

hamstring lax smash