"Sure, he could have just bagged it all, could have slipped into a nice, comfy life of semi-retirement. Lord knows Ken Hitchcock had already given enough of his life to hockey.
Now there would be more time to indulge his growing passion for the CrossFit diet/exercise/lifestyle program that had already helped him take off 60 pounds and left him feeling better than he had in years, even with his 60th birthday approaching..."
2 rounds of 10 each
Samson Stretch (30sec each leg)
Overhead dowel squat
Mobility Wod (from www.mobilitywod.com)
Shoulder Press; 12,5,5,5 rep max weight, then 10-7-4 uninterrupted reps with 1:00 rest between.
5 Rounds [20:00]
2:00 Calorie Row
2:00 AMRAP [5 Push-ups + 10 Sit-ups]
First partner rows while second one completes rounds of push-ups and sit-ups. Add up total calories and reps for your total score.