We would like to wish a very happy birthday to one of our loveable community members Dylan Baker! Dylan started his CrossFit journey with us and has steadily improved over the years to now compete in competitions at the advanced level. Dylan works extremely hard towards his goals, which included graduating from college this past spring! We have watched Dylan’s body transform, quite dramatically, into the bad ass that he is today. He has all the movements down and continues to get stronger and stronger as the time passes. Watching Dylan throw down is so much more fun to watch, because we know he started from square one with us. Dylan is always down to do whatever he can for the community and we love him for it. He is always down to compete and help out. His personality is contagious making him one of those guys that you want to be around. Just do not take him to a steak house, hahahaha!! You are the man buddy. Have an awesome birthday!!
WARM UP:
400 M. Row
Then:
2 Rounds
10 High Shrugs
10 High Pulls
10 Muscle Cleans
10 Strict Presses
Then:
Mobilize Shoulders
SKILL:
3 x Max Effort Handstand Walk (TEST)
*Score = Best of the 3
*If you do not have a handstand walk 7 Min. of Handstand Wall Work
LIFT:
Clean & Jerk
10-15 Min. to find your new 1RM
*Once you have found your Clean & Jerk. Continue on to find your 1RM Clean.
WOD:
“Grace” (Test)
For Time
30 Clean & Jerks (135/95) (115/75) (95/65) (75/55)
5 Min. Break
1000 M. Row For Time (TEST)
POST WOD:
Lax Ball Lats and Glutes
