You've been doing your mobility work at home, ya? Don't let the work we do at CFD be the only work you do. Pony up, as K-Star says.

That said, today we're going to spend some time at the end of class working on those tight heal cords. It should be pretty epic. I was actually a little sore from it.

Power Clean

1-1-1-1-1-1-1

Then:

AMRAP in 15 minutes

• 3 Dips (pick it - rings, bar, weighted, between boxes...what have you)
• 5 Pullups
• 7 Squats
• 8 Kettlebell Swings 32kg/24kg#

More is More. Do not be ashamed of small progress. A little in abundance is a lot.

Matt P. push pressing himself to just outside of his pain-cave during FGB6

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