Thank you so much to Jill and Gay along with Jeff for hosting a BBQ yesterday to send me off to the Crossfit Games. Everyone who brought food, it was so, so, so good. You are all such great people, I love you all. Stand Firm has become an amazing place because of the amazing people.
Motivational Quote of the Week, “PERSEVERANCE is the hard work you do after you are tired from doing the hard work you already did.” Newt Gingrich
Warm-up, (15min): Row 5 min. them BBWU4S. Dynamic Stretch
Strength, (15 min.): Snatch High Pull / Squat Snatch
3+3/40 3+3/50 2+2/60 2+2/70 2+2/75 2+2/80
WOD: RUNNING RANDY
5 rounds for time:
400m. Run
15 Power Snatches 75/55
Icing: Standing Straddle 2 min. Saddle 3 min.