6/27/2016

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
15-20 DU
10 superman
5 Push Up to downdog
w/ 5 sec hold

BUY IN

Weighted Plank
3 x 45-60sec
ahap

SKILL

No more then 2 sets on WB

WOD

5 rft:
21 wallballs 20/14
200m run
9 knees to midline

free: 14-10/sit ups
comp: ttb

CASH OUT

snatch high pull
3 sets x 3 reps AHAP

MOBILITY

quad roll