It's the freakin' weekend.....
Did you put your results in yesterday?? Yes? Great, thank you! Please do it again today :)
No?? SMH.... :(
Today's Blog
Weekend Reading - there are a couple REALLY good ones in here. One's about strippers!
http://crossfitnewhaven.com/blog/weekend-reading57
Warm-up
Coaches Warm Up & Dynamic Movement Prep
Shoulder & Hip Mobility:
Walking Hydrants
Arm circles forward/backwards
Eccentric Push up to Down dog

Then:
3min on AB/Rower followed by:
2 Rounds
ARE 5/5/5
KBS x 10
Trap 3 Raise x 6/arm
DB Ext x 6/arm
Strength / Skill Work
Fit: Power Clean + Push Press (4 sets: 3 Power Cleans, then 3 Push Press rest :90)
Perf: Clean and Jerk (x +1) (4 sets: 3 cleans, 1 jerk building, rest :90)
Clean x # of reps then 1 Jerk
WOD
F.WOD: Metcon (Time)
4 Rounds For Time
10 HPC
10 Push Press
10 Front Squats
10 Squat Thrust barbell jumps
P.WOD: Metcon (Time)
2 Rounds For Time
30 Hang power Cleans 95/65
25 Push Ups
20 Front Squats 95/65
15 Burpees barbell Jumps
10 S2OH 95/65