7/25/2016

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

3 rds
250m row
12 Burpees
1 Wall walk

then quick burgener

BUY IN

Snatch
5 sets x 2 reps
@ 75-85%

*tng preferred not mandatory

SKILL

snatch pull 4 sets x 3 reps
65-75%

WOD

5rft:
30 DU
10 Hang snatch 75/45
20 Front rack reverse lunges 75/45

free: SU/KB SDHP 35-18/walking lunges
comp: 50/115-75

CASH OUT

bb good morning
3 x 10

MOBILITY

everything