8/3/2016

Upcoming local competitions:
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - CF Rehoboth Battle at the Beach
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
20 jumping jacks
10 RDL 45/35
5 burpees
3 high hang snatch 45/35
5 OHS/Front Squat 45/35

30 sec Plank

BUY IN

power snatch + snatch
2 sets x 2 reps @ 70%
2 sets x 2 reps @ 75%
1 sets x 2 reps @ 80%

SKILL

kb snatch

WOD

4 rounds for time
run 435m
10 alternating KB snatch 35/18
12 sit ups
30 DU

free: 18/SU
comp: 53-35/V-ups/50

CASH OUT

BB good morning 
3x10

MOBILITY

rotator cuff