mobility:

warm-up:
3x
150m row
10 kips pull-up progression
3 power clean & jerk

wod:
Alex’s Birthday WOD
Buy In/Cash Out: 30 cals on rower
5x
13 burpees
6 power cleans
13 pull-ups

Happy Birthday Alex.

We’ve had a lot of Birthday’s to Celebrate over the last few months and all of the celebrating we do for birthdays helps remind me of how important it is to celebrate the things we accomplish is our lives. I’m not saying everyone should get a ribbon for just showing up, I’m saying that when you hit a milestone, accomplish a goal or achieve something you really had to work for, you should pump your fist in the air. Let out a Roar of Excitement, and celebrate what you’ve done.

From getting your first pull-up to lifting a new 1 Rep Max.
From Pr’ing a benchmark wod to doing your first wod Rx’d.

From being Paleo for a week straight to losing weight to equal a small child.
From getting your first muscle-up to getting your foot through the door.

It’s ok to celebrate your victories, and celebrate we shall. Now, on to your next milestone.