9/22/2016

Upcoming local competitions:
9/21-10/9  WZA online challenge 
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

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

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

BUY IN

OHS:

RX: 
or front squat if mobility issue
5 sets x 5 reps - across

Comp: 
5 sets x 5 reps
set 1: 60% set 2: 65% set 3: 70% set 4: 75%
set 5: 80%

SKILL

OHS if you can get depth, if not go with FS

WOD

21-15-9 reps for time of:
Bar-facing-burpees
Overhead squats 75/45
Pull Ups

free: wallballs/ring rows
comp: 95-65 / c2b

CASH OUT

row 1000m x 2

MOBILITY

everything