Hey Friends!

Great work today – Hope is NOT an easy WOD (though it isn’t meant to be) and you guys rocked it.  I wasn’t there for the hottest of the day (lucky me haha), but you guys are troopers for sticking it out and doing thrusters and burpees (among other things) in the heat!

Make sure you’re staying hydrated, and out of the sun when appropriate, as when it’s this nice out it’s easy to spend a boat load of time in the lake/pool/river/somewhere cool but still exposed.  ~10-20 minutes of sun exposure on your skin in the earlier hours (~9-10am) and then cover up/sun block up 🙂

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Strength:

Maximum 3 attempts at a 20RM Back Squat.
Warm up with smaller sets.
Slay those mental demons that try to tell you you can’t do it.

Metcon – “Europe”:

10-1 for time of:
Overhead Walking lunges (55/35/15)
Sit ups
Slam Balls (30/20/10)