8/19/2016

Upcoming local competitions:

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

2 rds:
20 Lunge Steps
10 Burpees
10 high hang cleans 45/35

5 Front Squats 45/35
5 strict press 45/35

BUY IN

Hang Clean
1 x 2 @ 75%
1 x 2 @ 80%
3 x 1 @ 85%

SKILL

Work for  ~:60-:75 each round

WOD

Every 90 seconds, for 12 minutes (2 sets of each):
station 1: ring dips x 8-12
station 2: max DU
station 3: supine ring rows 8-12
station 4: 3 wall walks

free: box dips/SU/plank walks
comp: 3-5 MU/:45 HS Walk

CASH OUT

run 200m x 5
rest 1:1ish

MOBILITY

Arms