7/12/2016

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

3 rds
10 box step ups
8 push ups
6 air squats
4 ring rows

BUY IN

Pause back squat
AHAP
4 sets x 3 reps

SKILL

try to go unbroken on KBS, get breathing in rhythm

WOD

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
25 kettlebell swings, 53/35
25 sit-ups

free: as RX
comp: 70-53/v ups

CASH OUT

3 Sets: 6 to 10 Ring Dips
3 Sets: 5 Ring Pull-ups
(palms facing each other)

MOBILITY

hip flexors