6/9/2016

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

3 rds
25 DU
10 KBS 53/35

BUY IN

Push Press
4 sets x 3 reps
75% 1RM
rest ~1 min

SKILL

Break up cleans as needed, don't stop on burpees


WOD

"Black and Blue"
5 RFT:
10 power cleans 95/65
10 burpees

free: MB Cleans
comp: 135/95

CASH OUT

Snatch high pull
3 x 3 @ 70%

MOBILITY

Trap Smash w/ BB