We all had a blast at the NLP Invitational. Pictures will be posted soon. Thanks to everyone who came and supported, it was nice to have the family there.

NEXT INTRO CLASS IS MONDAY AT 9PM

SUNDAY MASSACRE:

Pre Workout Mobility:

Roll out calfs
Open up Shoulders

Warm UP:

Run around block forward
Run around block backward
run around block forward

Strength:

1 Rep max Sumo Deadlift Highpull

WOD #1

4 Rounds not for time

5 X SDHP @ 75%
10 Burpee Box Jumps 24″/20″
Sprint 250m row

WOD #2

For time:

3 rounds of

200m run (50m x 4)

12 KB Snatches (#53, #35)

12 Toes to Bar

KB Snatches do NOT have to touch the ground between reps. Each rep ends with arm locked out and KB overhead. KB may not touch your body on the way up (no clean and jerks).
Toes to bars start at full arm extension in the bottom and end when your toes (or ankles) touch the bar. Kipping is authorized. Any grip is authorized.

Optional WOD #3

50 Handstand Pushups as fast as possible

Post Workout Mobility:

Roll out Feet
Roll out Quads
Stretch out Quads

CrossFit Mean Streets
Downtown LA

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