Warm Up: 1/2 Tabata Wallball, MedBall Clean, Active Shoulder Hang. Stretch
Strength: Deadlift / Max Effort Strict Pull-up
65%x3+MEx1 70%x3+MEx1 75%x3+MEx4
WOD: Bingle Jells
20 Min AMRAP
5 OH Squat @ 50% 1RM
5 Hang Squat Clean (same # as OHS)
5 Pull-up
5 Box Jump 24/20
Icing: Check out the link below for some good reading.
www.awritesmart.com/the-top-12-reasons-why-this-47-year-old-hates-crossfit/