February 7, 2017

Update:  This Friday evening G$ and myself will be competing in a fun partner competition at RAW Training in the North Hills.  This week is typically our monthly happy hour so in place of that come out support us, meet new people, and enjoy a few drinks while you’re at it.  Event begins at 6:30 and will take a few hours – adult soda pops are welcome and you can enjoy watching me suffer while you’re at it:)  See me with any questions.

CrossFit: 

Warm Up:
PA Clean Warmup x 2
3rds
3-position clean (Build)
3 BTN Split Jerks (Build)
BTN – Behind the neck

Strength:
Clean and Jerk
Level 1: Technique
Level 2: Heavy 2

WOD:
Open 13.4
7min AMRAP
3,6,9,12…
Clean and Jerk (135/95)
T2B

BodyFit: 079

Warm Up:
Chili Up!
*Focus on shoulders*

Trunk:
2rds
3-way Pillar Series (:30/:15)
10 Hanging Strict Leg/Knee Raises

WOD:
For Time
Row 500m
50 Pullups
Row 500m
50 HRPU
Row 500m
50 Situps
Row 500m
50 Air Squats