Level 1

15-12-9

Dumbbell Thrusters 15/10#

Pull Ups

30 Jump Rope

Level 2

15-12-9

Dumbbell Thrusters 25/15#

Pull Ups

30 Jump Rope

Level 3

15-12-9

Dumbbell Thrusters 35/25#

Pull Ups

30 Double Unders

Level 4 Rx

15-12-9

Dumbbell Thrusters 50/35#

Pull Ups

30 Double Unders

Motivation

My Under 17 West Coast Soccer Team that I’ve been training in the small gym for over a year was in Dallas last week for the Premier Youth Soccer Tournament in the nation.  It is an invite only tournament that is extremely difficult to get into.  Not only were they invited but they won their group and advanced to the quarterfinals where they won 3-1.  They lost in the Semi-Finals.  Years of hard work and sacrifices by their parents led to a top four finish in the best tournament in the country. A result that they will remember forever.  Their success is fun for me because their coach acknowledges that Mission CrossFit has played a key role in their success.  I am looking forward to working with the next generation of up and coming players.

Strength

10 sets of 3 Back Squats @75%

Strategy

Get more Awesome: Hollow Rock 2 min / Calf Smash