8/23/2016

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

4 rds
5 HR Push Ups
20 DU
10 BB Thrusters 45/35

BUY IN

Back Squat
5 x 2 @ 85% 3rm

*rest ~2 minutes*

SKILL

Be challenged. no more then :30 rest. 

WOD

EMOTM 10 minutes
7-10 knees to midline + 7-10 burpees

*both exercises every minute*

comp: 5-7 TTB
free: 7-10 sit up or v ups

CASH OUT

hs hold
3 x 30 seconds

MOBILITY

hip flexors