8/2/2016

Upcoming local competitions:
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
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

2-3 rds
48' spiderman lunges
24' straight leg walk
24' side lunge each way
Kipping swings
5 Sit Ups

BUY IN

back squat
1 x 2 reps @ 70%
1 x 2 reps @ 75%
1 x 2 reps @ 80%
2 x 2 reps @ 85%

rest no more then 2 minutes between sets

SKILL

plan your breaks before you start

WOD

EMOTM 15 minutes
min 1: 10 cal row
min 2: 3 wall walks
min 3: 12 deadlift 165/115
min 4: 8 thrusters 75-45
min 5: 200m run

free: kb rdl 35-18/wallball 14-10
comp: 15 cal row/5 defeicit SHSPU/205-175/95-65

CASH OUT

handstand hold 30 sec
super set with
strict press x 5 reps ahap

MOBILITY

roll out legs