11/16/22

The one and only, Chris Mielke, turns 40. You guys thought he was slow in his 30’s…grab a sun dial for the next decade! Happy birthday, man! Although the reps get bigger, the weights get lighter. Enjoy your day.

Warm up:

Warmy+

5×4 squat cleans + 20 jumping jacks in between.

Xfit WOD:

AMRAP, 40 minutes of;

Rep count for each exercise is 40 (not split between partners)

Front squats (75/55)

Power cleans (75/55)

Slam balls

HRPU’s

KB Swings (53/35)

On even rounds, wear weighted vest. Cut reps.

Cash out – 4 (TOTAL) bear crawls around gym. First 2 w/ weighted vest. Last 2 w/o. 2 crawls per partner.

Pull up work:

1 really good one, Chris.