7/1/2016

ANNOUNCEMENTS

4th of July WOD - 9 am

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

5 rds
5 hang power cleans 45/35
5 front squat
5 strict press

BUY IN

Clean from pound pads
Take 15 minutes to find a 1-3 Rep Max
Rest ~ 90 seconds

SKILL

Your break should be during the DU

WOD

12 min AMRAP
10 hang cleans 95/65
30 DU
10 Shoulder to overhead 95/65
30 DU

free: kb sdhp 35-18/pike press
comp:135/95

CASH OUT

Ring pull ups
4 sets x 6 reps

MOBILITY

Everything