6/22/2016

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
30 DU
15 Burpees
1 Wall walk

BUY IN

Back Squat
5 sets x 5 reps @ 83%
rest ~ 2 min

SKILL

Picking deadlift scale

WOD

"Sham"
7 rounds for time:
11 bodyweight deadlifts
100m sprint

free: ring glute bridges or box glute bridge with weight
comp: RX

CASH OUT

Behind the neck Jerk
3 x 3 @ 75%
2 x 3 @ 80%
Rest as needed

MOBILITY

hamstring with strap