Hey Friends!

Thank you for all the words of congratulations and other, generally positive awesomeness.  We’re home now and Kristin and Gavin are healing up well!  (I’m about the same though, haha)  What the people said about having a child is true though, there are a whole lot of feels you didn’t know you could have until you look at that baby.  Pretty powerful stuff (hopefully that’s where “Dad Strength” comes from, I need a back squat PR sometime this year).

We’ve got some cold weather coming in this week and early next week, apparently, but then some super warm weather after that!  AKA start preparing your tissues for more running.

[av_video src=’https://www.youtube.com/watch?v=VW42KKmjEZY’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2eppga’]

Warm up:

10 Dislocates (then 10 with weight), 10 ring rows, 10 spiderman lunges, 10 tuck jumps.

Strength:

On a 10 Minute timer – work up to a 1RM Jerk out of the rack

Metcon – “Mermaids Dilemma”

For time:
1000m Row
15 Hang Power Snatch (115/73/Kettlebell swings)
15 Overhead Squats (Same, Scale to Front Squats if you lack the mobility to keep intensity high)
15 Jerks (same, Scale to push press if you haven’t mastered jerks yet)
1000m Row

Active Cool Down:

2 Minutes of walking around the gym, 20 Push ups.  2 Rounds.

Mobility:

Stretch – Lats/Rhomboids (black band on pull up bar), Pecs
Foam Roll – T-spine (2 Minute hold)