Warm-up: 4 Rnds – :15 of each~ -Jumping Jacks -Air Squats -Mountain Climbers -Jumping Air Squats Hip and Shoulder Mobility Strength: High Bar Back Squats 2X5 @ 80% 2X3 @ 85% 3X1 @ 90% Rest 60 seconds between sets WOD: 5 rounds for total working time of~ 3 Muscle-Ups + 5 Ring Dips 15 KB

Warm-up 2×1 @ 80% 3×1 @ 85% 2×1 @ 90% WOD 10 Russian KB Swings 53/35 25 OHS 95/65 25 T2B 10 Russian KB Swings 53/35 20 OHS 95/65 20 T2B 10 Russian KB Swings 53/35 15 OHS 95/65 15 T2B 10 Russian KB Swings 53/35 1970-01-01

Gnarly Nick’s Warm-Up and Mobility WOD: ARMAP in 18 mins~ 5 Push Press (135/95#) 10 Walking Lunges 15 Burpees Kit and Carey’s #1 FAN – Thanks Abby! Carey and Kit both participated in CrossFit Deviate’s Winter Open Olympic Lifting Meet today. Both athlete’s took 1st in their weight classes!1970-01-01