Sixes for Crow

Crow is leaving in less than a week and my heart is breaking. It has been an extraordinairy treat to have her back as a coach, an athlete and a friend. Undisputed is better for having had her back for this short period of time and I for one will be counting the days until her return. Feel free to tell her how much you love her and how valuable she is to us…that sort of thing never gets old. You could even go so far as to kidnap her for long enough for her to miss her flight, just be sure to have some delicious vittles, Buffy the Vampire Slayer episodes and perhaps some yummy tequila… 

Wednesday:

Warm up ” crow’s partner warm up”

6 minute amrap:

6 Dumbbell Squat clean – ( 45/30)

6 Push ups off dumbbell 

3 minute rest

6 minute amrap:

6 Burpee pull ups

6 KB Swings (24/16)