8/11/2016

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
12 Air Squats
8 Push Up to Downdog
:20 sec hollow hold

BUY IN

find a 2rm front squat
*no more then 15 minutes*

SKILL

big consistent sets

WOD

For TOTAL TIME (this means you don't subtract the 5 minute rest):
40-30-20-10 reps for time of:
Knee to midline
Wall-ball shots, 20-lb. ball
Rest 5 minutes, then,
40-30-20-10 reps for time of:
Hip extensions (glute bridge) holding a 25-lb. plate

Wall-ball shots, 20-lb. ball

comp: ttb
free: as rx

CASH OUT

n/a

MOBILITY

everything