A very happy birthday go’s out to Cory Buechel. Cory has been extremely instrumental in much of the improvements we have made to Precision over the years. It is crazy to think that he has been a member with us for over 3 years now! We are forever grateful for Cory, and all he does to help us out. He is a phenomenal human being, and just so happens to be an excellent CrossFitter. We love you Cory and wish you nothing but the best on your special day!
Fitness – Strength – Community
WARM UP:
50 Double Unders
20 Bumper Jacks
20 Air Squats
20 Push Ups
Then:
3 Rounds (Not For Time)
10 Pass Through’s
10 Y’S
10 T’S
10 W’S
10 Reverse Fly’s
10 Face Pulls
Then:
Hip Mobility
SKILL:
3 x 3 Weighted Muscle Ups
Pair With:
3 x 20 Weighted V-Ups
*Sub. Muscle Ups for Muscle Up Transitions, 6 Ring Dips, or 3 Bar Push Away’s according to ability level.
LIFT:
Front Squats
EMOM 12
MIN. 0 – 4: 4 Front Squats
MIN. 5 – 8: 3 Front Squats
MIN. 9 – 12: 2 Front Squat
*From the floor. Work to a heavy double from the floor.
WOD:
“WAMPA”
AMRAP 16
90 Double Unders
30 Cleans (135/95) (115/75) (95/65) (75/55) (65/45)
10 Muscle Ups
60 Cal. Row
20 S2O
POST WOD:
Roll & Stretch
