8/26/2016

Upcoming local competitions:

9/21-10/9  WZA online challenge 
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F
10/29 - CF Proven Partner Throwdown M/F teams $69pp
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

Full Burgener

with empty barbell
and
3rft
10 Front rack 
Reverse lunges 45/35

30 DU

BUY IN

Take 20 minutes to find a Squat (preferably) Snatch 1 RM

SKILL

Pace the runs, "sprint" the burpees

WOD

for time:
800m run
50 walking lunges w/ KB
800m run
40 HRPU
800m run
30 burpees

comp: 50 alternating pistols
free: as RX

*time cap 25 minutes*

CASH OUT

if time allows:3 sets:
bent over BB row x 10 reps
60 seconds plank

MOBILITY

Legs