8/22/2016

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

5 rds
3 Muscle Snatch 45/35
5 Strict press 45/35
10 Air Squats
20 DU

BUY IN

Every 90 seconds for 6 rounds
Squat Snatch
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 80%
1 @ 85%
1 @ 90%

SKILL

hold the hook grip to go UB

WOD

For time:
12-9-6
power snatch 95/65
box jumps 24/20
after the round of 6 - 670m (2 short laps) run

free: akbs 35-18/step ups
comp: 115-75

CASH OUT

strict pull ups
2-3 x 6-8 reps

MOBILITY

forearms