Monday, November 18th, 2013

Hey Folks!

I hope you all had an awesome weekend – I hit a mean WOD at Element CrossFit and then celebrated my brothers Bday, which was nice.  Thanks to Caz and Lisa for covering the gym for me (and Eric for covering Friday night).  Yay fitness!

Congrats to Trista on the birth of her beautiful baby girl, “Jerzie”!  We’re all excited to meet her!

Warm up

2 Rounds – 10 ring rows, 10 hops, 10 tuck jumps, 10 dislocates, 10 squats

Jerk – Find a 1 rep max!  Feel free to choose split, power or squat versions of the jerk

3 Rounds for time:
25 Air Squats
4 Muscle Ups (6 ring rows + 6 ring dips)
5 Hang Power Cleans

Stretch – Glutes, Hamstrings, Quads
Foam Roller – Quads, Glutes, T-Spine