“We promise you this. If you show up, we will help you to the best of our ability. We will talk to you about nutrition, we will give you a high-five, maybe a butt slap, we will care just a little more than you care about yourself, at some point we will be inappropriate around you, we will know your name, and we will cheer you through every last workout whether you are first or last, we don’t care.”
-Jason Ackerman

MOD: black keys

Mobility: deadlift prep: lacrosse ball flossing + band pulls/flossing

WOD: Part 1: 10 min to obtain max height box jump
Part 2: 21-15-9 for time:
Deadlift (60-65% of 1rm. round to nearest whole #)
Box Jump (24,30″)
Must stand up ontop of box to achieve full open hip, NO jump on-jump off.

2 Responses