Hey Friends!

Hope everyone enjoyed slamming the crap out of the slam balls – ALWAYS good for some stress relief and just general explosive flexion.

If you haven’t RSVP’d for Beau and Amy’s place, please do so sooner than later 🙂 thanks!

The Deadlift 3 rep today is just meant to work in some hinging before we row and hang power snatch.  You probably won’t PR your 3rep deadlift (though if you do that’s a good thing!), so just make sure you’re being smart and staying tight and minding your technique.  Today’s WOD is a re-do from April 5th, 2016.  I can’t remember how it felt back then, but I think I remember that 2nd 1000m being a challenge and a half!  Set a solid pace on the first 1000m, but don’t kill yourself.  Then break up the barbell movements as needed to maintain a decent pace… then empty what you got on the last row.

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Practice:

Tabata Double Unders:
8 Intervals of DU’s for total reps.
20 seconds of work followed by 10 seconds of rest x8.

Strength:

With an 8 Minute timer:
Work up to a heavy 3 rep deadlift.

If you’re done earlier than 8 minutes, start warming up your power snatch, overhead squat and Push jerks.

Metcon – “Mermaid’s 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

*Compare to April 5th, 2016