7/22/13

Happy Monday! I know most people hate Monday's but to be honest I love them because it means that it is time to get back to the grind. Today is a fun one and a very iconic CrossFit WOD.

Warm-up:
1000m row stay around 2 min pace this is a warm-up
10 dislocates
10 lunges
10 lunges w/twist
5 sec squat holds

Strength:
Spend 5-10 minutes drilling form
1 rep max of Clean and Jerk

Metcon:
Elizabeth
21-15-9
Squat Clean 135/95lbs
Ring Dips

Scale the weight as necessary!