Happy Birthday to Greg Walter today!! I feel very lucky to coach Greg and watch him transform over the past year.  When Greg came into CrossFit just over a year ago he could barely squat his body weight, deadlifted 165# and his pull ups were non existent.  Today Greg squats well into the 200's, Deadlifts 400# and is stringing pull ups together.  Way to go Greg, keep up with good work, you are getting better with age! We will celebrated Greg's Birthday with a social WOD tonight (Friday)  and dinner and drinks to follow.  

Prep
3 rounds 
10 shuttle runs
20 second bar hold 
30 second HS hold 
40 Second bottom squat position 

Strength
Build up to strength numbers for the WOD 

Conditioning 
EMOM for 30 min 
1st min. Bench Press 90%
2nd min. Max unbroken CTB 
3rd min. Max unbroken kipping HSPU 
4th min . Back squat 90% 
5th. Max unbroken ring dips 


Recovery 
Group stretch + Greg's birthday bumps