Monday Jan 18th

40 Years Old. 3 Kids. 3 Reps at 210. Can you say BADASS Elina!

Weekly Warmup
After DJM, perform 2 rounds of
10 second cumulative L-Sit
10 Slow Count Ring Pushups (2 second down, no pause, explode up)
Then FULLY and THOROUGHLY warm up the specific movements in the day’s WOD. Start with light weight, then build up to the prescribed weight or your scaled amount.

CrossFit WOD:

Shoulder Press:
1 @ 70% RM
1 @ 80% RM
1 @ 90% RM
1 @ 95% RM
1 @ 101% RM

Rest

For time:

50 Burpee-Pullup-KTEs
(execute a burpee, jump up to the bar, execute a pullup, then execute a KTE or scaled equivalent)

CrossFit TAKEOFF WOD:
7 Rounds for time
30 jump rope (or 10 double unders)
7 Pushups
5 DB/KB Swings

LIVE STRONG!!!

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