7/26/2016

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

BUY IN

pause back squat
4 sets x 1 rep
ahap

SKILL

break up pull ups into manageable sets and go big sets on kbs

WOD

Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings 53-35

free: ring row/35-18
comp: c2b/american swings 53-35

CASH OUT

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

MOBILITY

forearms