8/30/2016

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


3 rds:
20 Lunge Steps
10 Burpees

BUY IN

Back Squat
5 x 1 @ 90% 3 RM

SKILL

Go fast, NO BREAKS

WOD

For time:50-40-30-20-10
abmat sit ups
25-20-25-10-5
Box Jumps 24/20

comp: 30/24"
free: step ups (Each leg)

CASH OUT

run 335m x 4
rest 1:1

MOBILITY

Pigeon