8/10/2016

Upcoming local competitions:
8/20 - CF Rehoboth Battle at the Beach
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

3 rds
10 high hang cleans 45/35
10 box step ups

5 Front Squats 45/35
8 push ups

4 ring rows

BUY IN

pwr cln + pwr jerk
1 set x 2 reps @ 75%

4 sets x 2 reps @ 80%

rest ~90 seconds

SKILL

one pace first 5 rounds, speed up last 2 rounds

WOD

7 rft
7 hang sqt clean 95/65
7 bar facing burpee
7 pull ups

comp: 135-95/c2b
free: kb sdhp 35-18/ring row

CASH OUT

Three sets of:
Bent-Over Barbell Row x 10 reps
Rest 60 seconds
Plank x 60 seconds
Rest 60 seconds

MOBILITY

quad roll or smash