8/17/2016

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
30 sec Plank
8 sit ups
3 high hang snatch 45/35
5 OHS/Front Squat 45/35
10 jumping squat jacks

BUY IN

Power Snatch + Snatch = 1 rep
1 set x 2 reps (of complex) @ 75%
4 sets x 2 reps @ 80% 

SKILL

Keep the hook grip between snatches

WOD

7 minute amrap
7 Hang Snatches 95/65
14 Knees to midline

free: KB snatch 26/18, V-ups
comp: 115/75, TTB

CASH OUT

KB Split Squat
2 x 8 each leg
AHAP

MOBILITY

Hip flexors