Day 1


Day 1 of the masters competition is in the books. Coach Dan Lo is truly a fighter. Work out number #1 was Nancy a Crossfit benchmark work out and one that goes to Dan lo as a personal PR. If you would of met Dan about 2 years ago he couldn’t do one OHS but yesterday did over 75 of them. Wod 2 was more in Dan’s wheelhouse and placed 12th overall. He is sitting in 18th place right now, but if I know Dan well he will fight day 2 to better finishes. So tune in on the crossfit games sight to cheer on Coach Dan lo.

3 minutes of z1 effort
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
10 pulls on the rower *form focus
Waiters walk to suit case lunge
TGU 1/side
Double under practice


A. Push jerk skillwork 10 min
15 min AMRAP
5 S2O 115/75
10 kb swings 55/35
15 double unders