7/20/2016

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
12 Alt Box Step Ups 24/20
8 Push Up to Downdog
:20 sec hollow hold

BUY IN

*quick burgener then*
Power snatch + Snatch (second can be a power snatch + ohs)
2 sets x 2 @ 65%
2 sets x 2 @ 70%
2 sets x 2 @ 75%
every 1min 45sec for 6 rounds

SKILL

no breaks, one pace. you can go UB if you breathe correctly and pace.

WOD

For time:
Run 400 Meters
30 Kettlebell Swings 53/35
20 Burpees
Run 800 Meters
20 Burpees
30 Kettlebell Swings
Run 400 Meters

free: 35-18
comp: 70-53/burpee to 6" target

CASH OUT

3 Sets: False Grip Pull-Up Hangs
(hang at bottom for 10 – 30 seconds)

MOBILITY

forearms