A very happy birthday to the very talented and beautiful Sara Nicholson! Sara has been CrossFitting for just about a year and half now and has built herself into a Regional threat. Sara has an impeccable work ethic and an extremely strong will. She is one of the most competitive people I have ever met but you would never know it as she always keeps her cool and remains humble. I have had a blast coaching this girl and watching her progress. Every month she masters a new skill and is continuing to get stronger. I truly believe we will be seeing Sara accomplish a lot in the coming year. Happy Birthday Sara, enjoy!
WARM UP:
400 M. Run
Then:
3 Rounds
10 OHS
10 Pass Throughs
10 Good Mornings
Then:
5 Min. of Mobility
SKILL:
10 Min. of Muscle Up Work
-Ring Hollow Holds
-Ring Swing
-Ice Cream Makers
-Transition Drills
*Work your progressions and have fun!
LIFT:
Back Squat: (New 1RM)
6 x 1 @ 90%
*If you have not maxed yet please do so.
WOD:
“SARA”
12 Min. AMRAP
75 Burpees
75 thrusters (45/35) (35/15)
– Max reps muscle ups in remaining time
*Score = Total Reps
POST WOD:
Shoulder Mobility
