ANNOUNCEMENTS
4th of July WOD - 9am!
Upcoming local competitions:4th of July WOD - 9am!
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
3 high hang snatch 45/35
5 OHS/Front Squat 45/35
30 sec Plank
then if you finish snatch early, get your heart primed with some cardio prior to starting metcon...its gonna hurt!
BUY IN
Snatch from pound pads
Take 10-15 minutes to find a 1-3 Rep Max
Rest ~ 90 seconds
SKILL
Find your breaks
WOD
EMOTM for 16 minutes
min 1: 30 DU
min 2: 15 KBS 53/35
min 3: 12 Box Jump Overs 24/20
min 4: 8 burpees
free: 50 su/35-18/step overs
comp: 50 DU; 70/53,12 burpees
CASH OUT
Reverse tabata: Ring Dips
:10 on/:20 off for 8 rounds
MOBILITY
Shoulders
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