Thanks, Jim!

A new day, another Monday. Had to hit up the gym. Thanks to Coach Jim Fischer of CrossFit Big Fish for the WOD idea; see "The College Kids WOD" from 8/24/13. #besomebody today!

Warm Up

Dynamic Stretches

Skill/Strength

Push Press
3/3/3/3/1/1
K 45/65/75/85/90/90# PR
C 155/165/175/180#

WOD

"Noke University"
500 M Row
Run 200 M
30 Air Squats
Run 200 M
20 Burpees
Run 200 M
20 4 ct Bicycle
Run 200 M
30 Dumbbell Swings (65/35#
Run 200 M
30 Hang Power Clean (45/135#)
Run 200 M
K 20 Front Squats (65#)
C 20 Push Press (95#)
Run 200 M
Row 500 M
C 23:02
K 23:12 *Chad beats me on the row every time!!

Cheers from VA!