7/15/2016

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
3 Muscle Snatch 45/35
5 Push Ups
10 Air Squats
20 Mountain Climbers

BUY IN

Hang Snatch
5 sets x 2 reps @ 75%

SKILL

Go fast!!!!

WOD

Five rounds for time of:
10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)

free: 10 Ring Rows/14-10
comp: 4 MU

CASH OUT

BB good morning
3x10

MOBILITY

lat w/ band