Dan lo

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Throughout my time back at crossfit I have had the honor of calling Dan lo my training partner. The man is calm, cool, and collected during workouts but he has definately kicked my ass plenty of times. He recently competed in California in the masters division of the CrossFit Games and is currently 19th in the world in his age group. He was a coach for Western CT ST Univ football and now is a coach at CFM, HVCF, and now SRCF. so lets welcome Dan to Savin Rock. Like all the coaches here, he has his own personality and way of coaching so learn from him and ask him tons of questions.

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
Wall angels
Wall squats
Good mornings
10-12 double unders

Then

A. 3 position power clean practice
B1. RDL @3010, 4 x 5; rest 45 sec
B2. Front rack lunge steps, 5/leg x 4; rest 45 sec
+
10 min amrap
3 strict pull ups
15 sit ups
100 meter run




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