07/07/2016

ANNOUNCEMENTS

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

4 rds
5 - 45# RDL
5 - Push Ups
5 - Wallballs
8 - PVC Good Morning
8 - Cal Row

BUY IN

Build to a heavy S2OH
no more than 10 minutes

SKILL

Use a jerk variation

WOD

For Time:
50 DU
20 S2OH @ 70% of today's heavy
50 DU
10 S2OH
50 DU
5 S2OH

free: Push Ups
comp: 80%

CASH OUT

5x Max Hollow Hold

MOBILITY
triceps and shoulders