9/6/2016

Upcoming local competitions:

9/21-10/9  WZA online challenge 
9/17/2016 - 3rd Annual Manor Mudder!
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

WARM UP

3 rds
10 box step ups
8 push ups
6 air squats
4 ring rows

BUY IN

EMOTM 8 min:
15-20 DU
3 Hang snatch ahap

SKILL

Try to break up the PP only, unbroken everything else

WOD


For time:
Run 2 short loops
30 Burpees
30 Wall Ball Shots 20/14
30 Kettlebell Alt Snatch 35/18
30 Push Press 115/75
Run 2 short loops

comp: 53-35/135-95
free: HRPU for PP

CASH OUT

if time allows:
2 superset rounds of-
15 ab mat sit ups
10 superman

MOBILITY

Roll out the legs