6/21/2016

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 burpees with
 a jump at the top
12 broad jumps

BUY IN

Snatch from pound pads
5 x 3 reps @ 70%
Rest ~ 90 seconds

SKILL

Burgener

WOD

3 Rounds for Time:
10 burpees over the barbell
15 thrusters 75/45
20 pull ups

free: wallballs 14-10/Ring Rows
comp: 135/95; chest to bar

CASH OUT

3-4 attempts at :30 ring support hold
superset with
5-8 strict-ish pull ups

MOBILITY

couch stretch