Hey Folks!

Way to grind though the “dirty thirty” today – those burpees were pure will power.  For those serious about competition, Element CrossFit (my old gym) is holding their serious, no-scaling competition “Overdose” on January 26th and 27th (yeah… it’s 2 days long).  You can register here if you’re interested!

Au contraire BonJour!  It’s Friday – Time to work on some Oly lifting and crush the WOD – You’ve got all weekend to mobilize and recover!

Warm up

Not for time – 2 rounds:
10 Squats, 10 dislocates, Pec stretch

Clean & Jerk – spend 20 minutes working up to 3 heavy singles.

3 Rounds for time:
10 Back Squats
20 Kettlebell presses (10 each hand)
Farmers carry 6 lengths of the gym (3 with one hand, 3 with the other… all in a row though, no switching until the 3 are done)

Stretch – Glutes & T spine

See you in the gym!
Adam, Eric & Katie