Pat and Lynn are two of Precision’s founding members. They have been with us through thick and thin. In fact I started CrossFitting with both of them back in 2008! They are more than just members–they are friends. I truly love seeing them everyday in the gym, and I find their advice to be priceless to me. Their presence is always missed when not around; as I will often have other members notice and ask where they are. Not everyone can leave as big of a splash as these two extremely giving people. We have all gone through much together as they have been essential to my maturity as a coach and person as well. Not only this, but they are two 50-year-old bad asses that you can often find competing and showing the younger crowd a thing or two. They represent everything Greg and I want Precision to be. They’re a part of our family. The fact that they love Precision as much as we do means that we are doing things correctly, because believe me, they would tell us if we were not. The happiest of birthdays to you both. Enjoy!
WARM UP:
50 Double Unders
20 Air Squats
20 Push Ups
20 Sit Ups
Then:
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 10 O.H. Walking Lunges (Your Choice)
Pair With:
3 x 20 Weighted V-Ups
LIFT:
Front Squats
EMOM 10
MIN. 0 – 3: 4 Front Squats
MIN. 4 – 6: 3 Front Squats
MIN. 7 – 10: 2 Front Squat
*From the floor. Work to a heavy double from the floor.
WOD:
“BUILD UP”
AMRAP 15
1-2-3-4-5-Etc.
Clean (205/135) (185/125) (165/110) (155/105)
Bar Facing Burpee
DB Snatch (70/50) (60/40) (50/30) (40/20)
*You can pick any DB or KB in between as well.
POST WOD:
10 Y, T, & W’S
10 Face Pulls
Then:
Mobilize & Stretch
