8/31/2016

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


4 rds
3 Muscle Snatch 45/35
5 Push Ups
10 Air Squats
20 Mountain Climbers

BUY IN


Power Snatch
5 x 1 @ 70% 1RM

SKILL

catch breathe on burpees

WOD


30-20-10
Deadlift 185-135
Pull-Ups
Bar Facing Burpees

comp: 225-185/c2b
free: kb sdhp 35-18/ring row

CASH OUT

OHS
5 sets x 2 reps
*as heavy and as low as possible*

MOBILITY

hamstring with strap