Although I am convinced that Dom some how is the reason why Jose is injured, I guess I will go ahead and wish him a happy birthday anyways, hahaha! All jokes a side it is awesome to have such a huge personality at Precision. Dom is an extremely hard worker who is down for just about anything. He is a very talented competitor who will give it everything no matter what. With a very small frame he is extremely strong with exceptional body awareness. Body awareness is one of the single most important things to have in the sport of CrossFit. However, Dom is more than just an athlete. He is a friend to many who will go out of his way to help those in need. No matter what the task requires, Dom will get it done. I have said this a thousand times before, but he is one of those people that make the Precision community so spectacular. It is that willingness to be unselfish, and put others before yourself that makes Precision such a special place. Dom is one of those people. Have an awesome day my friend. Enjoy!
Fitness-Strength-Community
WARM UP:
400 M. Row or Run
Then:
2 Rounds
10 Pass Through’s
10 OHS
10 Good Mornings
10 Inch Worms
20 Sec. Handstand Hold
Then:
Shoulder & Hip Mobility
SKILL:
Max Unbroken Set of: (Test)
-Leg Less Rope Climb (May only take a 3 Sec. break at bottom.)
-Regular Rope Climb (May only take a 3 Sec. break at bottom.)
*If you can’t rope climb yet. Take the time to work technique.
**If you cannot do one of the rope climb versions. Score a zero for that portion and work on it!
LIFT:
Thruster (Test)
Work to a new 1RM
WOD:
“15.4” (Test)
AMRAP 8
3 HSPU
3 Cleans (185/125) (165/110) (155/105) (135/95)
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
*Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
POST WOD:
Mobilize & Stretch
