7/21/2016

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
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

5 rds
15 jumping air squats
10 deadlift 75/45
5 push ups (hands on
box if they are a weakness)

BUY IN

Front Squat
4x2 AHAP

SKILL

finding a proper "Strict pull-up" scale

WOD

Every 2 minutes for 10 sets (20 min)
3 strict pull ups(as strict as possible, use band if needed)
5 Deadlifts 185/135
7 pike press

free: ring row/10 KB DL 35-18 / HRPU
comp: MU/225-205/sHSPU

CASH OUT

3 sets: 6-10 ring dips
3 sets: 5 ring pull ups (palms facing)

MOBILITY

hamstring w/ strap