WARM UP 400m Run Burgener WU MOBILITY Coach’s Choice WOD 10-9-8-7-6-5-4-3-2-1 Power Snatch (95/65) Curb to Curb Run Each Set This would be the only reason we would ever get a treadmill… [youtube=http://www.youtube.com/watch?v=dLfUgXcvq4g]

WARM UP 2x: 250m Row 200m Run 1x Fence Drills Shoulder Warmup ENDURANCE 33 Burpee Test *Immediately followed by Suicide Run WOD For Time: 50 Jumping Squats 15-12-9 Burpee Box Jump Overs (20”) KBS (32/24)

WARM UP 400m Run 3 Rounds of Cindy PVC Shoulder Warmup SKILL Overhead Squat Technique WOD 15 Min AMRAP Partner 1: 400m Run Partner 2: 12 CTB Pullups 9 LHPU 6 OHSQ (95/65) *When Partner

This is exactly why we don’t just throw bars down randomly or stand too close to walls or people.   WARM-UP: Ladders STRENGTH: 3 x Max Effort – HSPU then immediately Ring Dips (:30 rest)

Remember this week is the start if the Barbell Sport Prep courses. If you pre-registered remember to get warmed up and ready for the class. Time is limited to be ready to go at your

This is a great post from a friend of mine who owns P3 CrossFit in Houston. Read and think about if you feel this way after a WOD.   I hate hearing this – its