Friday 

okok, first things first, wow who got loaded last night? haha F beans, lord knows i did..... and I get loud, and angry, and I talk wayyyy to much.... so dont take it personally.   

AM - 

Skills -  Throw up the rack on 45's and run thru
Toes to Bar
Kipping Pullups
Double Unders

Shoulder Press - 
5-5-3-3-2-2

8 rounds
12x Burpees 
12x Pull-ups 

PM - 

Skills -
Track Drills, Think Plyo Explosive!
Box Jumps - Getting higher - sets of 15 - pausing on top

Clean Pulls 
5-5-5-5-5

Shoulder Mobility Stuff


For time:
95/65 pound Overhead squat, 30 reps
7 Muscle-ups (7 pullups 7 dips)
95/65 pound Overhead squat, 20 reps
5 Muscle-ups   (5 pullups 5 dips) 





As well, the image up today is from a year ago, its of our  buddy Sean! 

He was one of the true origional crossfitters at minto, and a very regular attender. Sean, I love you and miss you and forgetting to post your name the other day was an oversight... I am sorry