We want to wish a very happy birthday to Dori Reijer! Dori walked into Precision 2 and half years ago. It is crazy to comprehend that she has been with us for that long. Especially when you remember her first day. She came to Precision new to the area. She wanted to try CrossFit and heard from her friends that it was a great way to make new ones. Dori began to quickly pick up the essential movements needed to succeed, all while becoming a staple in the 6:30 pm classes. As many of you know, Dori is not very big. However, for her size she can still throw some weight around even though she will completely disagree, haha! She PR’s in the CrossFit Games Open every year and is one tough cookie, and always looks like she is doing every WOD effortlessly but is truly crushing herself. I have been a fan Dori’s from the moment I began working with her. She is a quick learner, and is just awesome to be around. She has made many friends since joining Precision, and I know she will make many more. Look for Dori in the 6:30pm classes and wish her a Happy Birthday!
WARM UP:
400 M. Jog
10 High Knee’s
1o Toe Touches
10 Inch Worms
10 Lunges
10 Side Lunges (Each Side)
Then:
Mobilize
SKILL:
3 Rounds (At a Walking Pace)
8e DB Alt. O.H. Press
10 Weighted Glute-Bridges (Your Choice)
:30 Sec. Hollow Hold
10 Assisted Glute-Ham Extensions (Adv. GHD)
LIFT:
Snatch Complex
(1st Pull – 3 Sec. Hold – Full Hang Clean From Mid-Thigh)
5 @ 65%
3 x 5 @ 70%
WOD:
“DORI”
7 Min. Cap
800 M. Run
With remaining time:
Max Effort Snatch (75/55) (65/45) (55/35) (45/25)
*Score = total reps.
POST WOD:
Shoulder & Hip Mobility
