Our very own Mike D hanging with the 2 time champ at the Central East Regionals.
2x 10 ring rows (false grip) 10 power cleans w/ bar (working on contact)
Power clean (demo: power clean)
1)pull-ups: 3x ME
2)power clean:1rm (if you have 1rm with in 2 months then do 5xme pull-ups)
1 run to shed and back
then ME PC @ 80%
“It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.” (Special Forces reaction to CrossFit seminar)
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