Todays workout is a birthday workout requested by Jerad Cardoza AKA White Goodman. Jared turns 40 today, WOW 40 dude you are old! At this age you can’t fool around anymore, got to watch what goes in your mouth and get enough rest, stretch daily and always warm up properly to avoid injuries. You will soon find out that those injuries that didn’t even slow you down while you were in your thirties will put the brakes on your training at your age now. Keep training hard just be smart about it and of course have fun with it.

CrossFit Workout

Front Squat
5-5-3-3-1-1-1
Rest a full 2.5 min between sets

Jerad’s Birthday WOD
4 Rounds Of:
10 Squat Cleans
10 Burpees
10 Plate sit Ups
10 Broad Jumps