8/12/2016

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

21-15-9
KB Goblet Squat
Ring rows
then
2 rds:
3 Muscle Snatch 45/35
5 Strict press 45/35

10 Air Squats

BUY IN

CF FREE:
5 min - practice KB Snatch grip
changing from fingers to palm without death gripping the KB
then, 5min AMRAP:

KB Snatch, scored by load

RX:
hang snatch
1 x 2 @ 75%. 
1 x 2 @ 80%

3 x 1 @ 85%

SKILL

switch grip

WOD

3rft
60 du
20 box jumps 24/20
10 deadlifts 185/135

comp: 245-185
free: SU/kb rdl 2 x 35-18#

CASH OUT

row 500m x 2-3

MOBILITY

hamstrings