A very happy birthday to the current 129th fittest masters female in the world, Claudia Ragsdale! Since Claudia’s arrival at Precision CrossFit she has made a huge splash in the gym and out of it. Precision is a gym full of very talented master’s athletes all with their own character. They are a cohesive group that workout, compete and cheer on each other. Their drive for one another to succeed makes them all very special and Claudia is a part of this very amazing group. Her presence in the gym is instantly felt when she walks in and her quite work ethic is something to be admired. I am sure she is looking to pass this on to her children who sometimes come in to cheer her on. We are so privileged and honored to have this amazing athlete, person, wife and Mother as a integral part of Precision CrossFit on a daily basis. Let’s here it for Claudia as she takes on the next round of the CrossFit Games in a few weeks. Happy Birthday!
WARM UP:
200 M. Run
Then:
2 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
20 Sec. Handstand Hold
Then:
Mobilize
SKILL:
7 Min. of Muscle Up Work
-Ring Hollow Holds
-Ring Swings
-Ice Cream Makers
-Transitions
Advanced Athletes:
3×5 Weighted Ring Dips
LIFT:
Back Squat
5 x 5 @ 70%
WOD:
“CLAUDIA”
3 Rounds
500 M. Row
21 Sit Ups
14 Wall Ball (20/16) (16/14) (14/10) (10/6)
7 Muscle Ups
*Adv. use GHD
**Sub Muscle Ups for Jumping Muscle Ups, Muscle Ups Transitions, or 10 Ring Dips.
***All Wall Balls are to a 10ft target!!!!
POST WOD:
Foam Roll
