8/25/2016

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

3 rds
8 sit ups
9 ring rows
10 jumping squat jacks
11 push ups

24' inch worm

BUY IN

1 + 1/2 front squat
5x2 @ 85% of 1RM SQUAT CLEAN
*rest ~2 minutes*

SKILL

Go fast where you're strong, Focus on form on your weaker movements.

WOD

16 min AMRAP
9 pull ups
12 thrusters 75/45
15 KBS 70/53(USSR)
30 DU

comp: 5 MU; 95/65; MURICA; 50 dubs
free: wall balls 14/10; 53/35; 60 singles

CASH OUT

KB Split Squat
2 x 8 each leg
AHAP

MOBILITY

Quads