6/6/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

4-5 rds
5 Strict press
7 sit ups
9 RDL

BUY IN

Back Squat
5 sets x 5 reps
@ 75% your new 1RM from last week
rest ~ 2 min

SKILL

choosing the right scale

WOD

4 rds for time:
335m run
12 knees to midline
18 kbs 53/35
24 lunges holding kb (goblet style)

*any kind of lunge you want, just no side or curtsy lunges

free: 12 sit ups/35-28/walking lunges
comp: ttb/70-53

CASH OUT

3-4 attempts at :30 sec handstand holds

superset with

5-8 strict-ish pull ups (use a band if needed)

MOBILITY

everything

RESULTS