Hey Friends!

Great work today!  I hope all of you PR’d your Mary-ish, or upgraded to a lighter band, or lower box, or full blown pistols (Go Brittney!)

If you haven’t seen the info about the 5 year anniversary WOD/hangout check out the front whiteboard and let us know if you’re going to come out and party!  5 years of making people fitter has been pretty awesome, and we aren’t slowing down, that’s for sure.

Tickets for the Invitational in “Toronto” are coming up for sale soon!  For those going we’d like to try and get all our tickets together.  Justin is coordinating things for that – hit him up and let him know if you’re coming so we can get all our seats together!

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Strength/Accessory work:

Every Minute for 10 MInutes:
Minutes 1-5: 5 Good Mornings using ~70% of your 1RM Press
Minutes 6-10: 5 Pendlay Rows using the same weight

Metcon – “Starsky & Hutch”:

Partner WOD!
Pair up with someone who has a similar snatch 1RM to you and perform the following to accumulate as many Reps & Calories as possible in 8 Minutes of:
Snatch (power, squat or split) 135/95/~60%
Calories on the rower.
*or scale as appropriate for something you can power snatch without too much trepidation

– One person Snatches while the other Rows 10 Calories. Then Switch (mandatory). Alternate that way.
-There’s no hacking this workout – you have to row faster to get through the 10 calories faster, and eventually get more calories that way. Snatches are done as Snatches. There’s no trick to them haha.
-If you’re on your own, use the time spent rowing as the amount of time you’ll do your snatches.