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Dynamic Movement

90 degree quad stretch
shoulder mobility
Lunge complex
Lateral squats
Open/closed planks

Strength

Weighted Ring Dips
3 x max reps
*these are strict dips, shoulder gets below the elbow, full extension up top

W.O.D

5 rounds for time
15 Hang Power Cleans, 135 pounds
10 Chest to deck burpees
100 meter run
rest 60 seconds
*work on your burpees, I want the chest hitting the deck, not a belly roll

post time and comments below

CrossFit Endurance

Rest Day

Thats a lock out... nice work Piz...

going at it in the last 250 meters

Keeping the back locked in throughout the entire lift

Rit....

Do yourself a favor and watch the video below from Will Smith, probably one of the most successful people around.  By successful I am referring to happiness with ones self and life.  You should watch this video everyday!  I love this video and watched it plenty of times over....

 

 

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Quote of the day

 

You can't expect people to look eye to eye with you if you are looking down on them.
       - Anonymous