Continue your 5-3-1 program or see the board for a supplemental strength workout.

then:

For time: 

50 Broad Jumps

40 Ring Rows

30 Single Arm Overhead Walking Lunges each leg (55/35)

20 KB Swings (55/35)

10 HSPUs

Welcome Evelyn Jo Pearl Madron to the West Metro CrossFit team!  She was born 9/29/12 at 12:14am.  7 lbs 12.5oz and 20.5in long.