9/9/2016

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

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

30 DU

BUY IN

3 sets of:
8-10 Ring Dips
5-8 BB Rollouts
8-10 Strict Pull Ups
SKILL

Go above the normal height you usally use, i.e if you normally do 20" , do 24"

WOD


Every 2 minutes, for 18 minutes (9 sets) of:
5 Deadlifts 185/135
10 TALL Box Jumps

comp:  70% 1RM/30"+
free: DBL KB Deadlift , you choose weight

CASH OUT

Extra Mobility
MOBILITY

Everything