6/16/2016

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

3 rds
8 sit ups
10 jumping squat jacks
24' inch worm

BUY IN

Push Press
2 sets x 5 reps @75%
2 sets x 5 reps @ 80%
Rest ~ 1 min

SKILL

don't over exert while using the jump rope

WOD

For Time:
100 DU
10 chest to bar
80 DU
20 pull ups
60 DU
40 ring rows

free: singles 1:1/DBL KB row/Ring Row/BB Row
comp: MU/C2B/PU

CASH OUT

3-4 attempts at :30 L-sits
superset with
5-8 strict pull ups

MOBILITY

lats