8/8/2016

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
12/4 - 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

2 rd in any order
15 cal row
12 sit ups
1 min Plank
30 DU

then

Full Burgener
with empty barbell.

BUY IN

EMOTM for 5 minutes:
snatch 5 sets x 1 rep
between 80 - 90 %

SKILL

bear crawl technique

WOD

For time:
Run 800 meters
100 push-ups
100-meter bear crawl (4-5x across the gym, Jack will mark this)
Run 800 meters
50 pike press
5 wall walks
Run 800 meters

free: as RX
comp:  HRPU/HSPU/50ft HS walk

CASH OUT

NONE

MOBILITY

EVERYTHING