8/15/2016

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

4 rds
5 hang power cleans 45/35
5 front squat
5 Strict press
7 sit ups
9 RDL

BUY IN

clean and jerk
5 sets x 2 reps
between 80% - 90%

rest ~90 seconds if possible

SKILL

kb press while seated, no arch in back

WOD

Three rounds for time of:
400 Meter Run
20 Russian Kettlebell Swings 70-53
10 Seated Kettlebell Presses (ahap)

comp: american/2-4" DSHSPU

free: as RX

CASH OUT

shoulder bridge mobility x 10 times

https://www.youtube.com/watch?v=gEVlZ5YEwNE

MOBILITY

triceps and hamstrings