8/9/2016

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

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN

RX: find a 3rm back squat - try to stay between 15-20 minutes for this

FREE:
5 sets
20x Skater Squats (10/leg)
20x Situps

SKILL

breathe at the top of reps and get that squat heavy!

WOD

15 min amrap
335m run
6 burpee ring pu
12 kbs american 53-35

comp: burpee mu/70-53
free: burpee broad jump/35-18


CASH OUT

kb split squat
2 x 10 each leg
ahap

MOBILITY

hip flexors and forearms