9/23/2016

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

3 rds
8 pull ups/ring rows
12 air squats
30 DU

BUY IN

Free:
KB swings
8 min AMRAP

if you're not sure on pacing, try 60 sec on, 30 off

Clean:

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

Comp: 
every 2 min for 8 minutes
5 reps - ascending

SKILL

plan the pace with your partner so you don't slow down too much round to round

WOD

In teams of two, alternate full rounds to complete
amrap in 18 minutes of:

9 Burpee Box Jump-Overs (24″/20″)
9 Front Squats (135/95 lbs)

free: kb goblet squat
comp 155/105

CASH OUT

4 rounds for quality
10 shoulder touches (off box or wall)
10 V-ups

MOBILITY

quad roll or smash