November 21 - CrossFit Estero

Food: Sweet potato skins from local sweet potatoes, Chicken thighs and a dill butter reduction sauce

1. Follow this link to sign up for classes: CLICK HERE

Elite members WOD:

Body Temp Warmup:

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion:

Coach's Choice

Skill/Strength: 5/3/1 Wendler Strength for 2 months - Day 1

Deadlift: 5@60%, 5@70%, Max reps @ 75%

Conditioning:

As Many rounds as possible in 15 minutes of:

15 Sumo Deadlift Hi-Pulls w/Kettlbell 70/53

15 Burpees

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"Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything."

-Napoleon Hill