6/7/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams - last day to sign up 6/8
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

2 rd in any order
15 cal row
12 sit ups
1 min Plank
30 DU

BUY IN

Snatch from pound pads
5 sets x 3 reps
@ 65% of 1RM
Rest ~90 seconds

SKILL

Slow and steady, but big sets

WOD

4 RFT:
21 Wall Balls 20/14
18 KB Snatch 35/18 (9 each arm)
15 Box jump overs 24/20
12 burpees

free: kb sdhp/box step ups
comp: 53-35

CASH OUT

Tempo ring dips - 10-15 total reps
Hold 2 seconds at top and 2 seconds at bottom
Break them up into sets any way

MOBILITY

Quads

RESULTS