8/16/2016

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

1 rd
Row 1k
20 burpees
10 BB Thrusters 45/35
5 Ring Rows
20 DU

BUY IN

back squat
5 sets x 3 reps @ 80% 3rm

SKILL

pace thrusters

WOD

8 minute amrap
10 Pull-Ups
15 Thrusters 75-45
30 Double-Unders

free: ring row/wall balls 14-10/su 2:1
comp: 95-65

CASH OUT

barbell rollouts
1-2 x 10 reps

MOBILITY

quads and lats