Hey Friends!

Great work today – apparently 8 minutes was the perfect amount of time so that it wasn’t “too long”.  Nice to try to have the workout end before it’s over (or more accurately, you’re over it), though sometimes you need those WODs that you wish were over shortly after they’ve started… those are the ones that build your mental toughness (i.e. getting back on the rower after those snatches)

Anniversary WOD(s) this weekend 10-12 at Queens Athletic Field!  Try to be on time at 10am as we’re going to try to start all together 🙂 Then delicious foods at the Gastropub afterwards!

[av_video src=’https://www.youtube.com/watch?v=6cHLXQHkXTs’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-32gp4h’]

Strength:

Every minute for 10 Minutes:
1 Power Snatch
1 Hang Power Snatch

Metcon – “The Lingula”:

3 rounds for total Reps:
3 Minute AMRAP:
8 Goblet Squats
16 Kettlebell Swings
32 Double Unders
—-1 Minute rest between rounds—-
*Pick up where you left off the previous “AMRAP”