8/18/2016

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

20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges

10 Ring Dips/box dips

BUY IN

1 + 1/4 front squat (squat to bottom, bounce out 1/4 way then go back down and stand up all the way)
5 x 2 @ 80% 1RM Clean

SKILL

Be Efficient

WOD

For Time:
60 Box Jump overs
45 burpees
30 wall balls 20/14
15 power cleans 135/95

free: step overs/KB SDHP 35-18
comp: 185/135 

CASH OUT

three sets of Bent over BB row x 10 reps
side plank :30 each side

MOBILITY

Everything