Hey Friends!

How are those traps?  They’re likely going to feel a little lit up today after all those cleans.  You’ll be ok 😉  Congrats to everyone for giving their all and crushing the 500m Row!  Riley took down my score with a 1:24.5!  Ridiculous.  Anyone going to give him a run for his money?  I think Jenn’s 1:43.3 still stands for the girls.  Have at it friends.  Maybe save it for after the WOD.  Or if you don’t plan on doing a lot else that day, haha.

We’ve got a bit of a longer “WOD” today with 3 mini WODs built in.  Keep track of your score on each WOD and enter your total rounds.  Partial rounds won’t count on the “leaderboard”, but they’ll matter in your heart.

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Coaches Notes:

This is going to be a lung burner!  The changes of movements each 10 minute chunk will help with using “fresh” muscles, but your lungs will still be taxed.  Find your pace, and maintain your breathing.  DO your best not to compromise your form at all as the dumbbell does a good job of challenging some movements that would normally feel much easier with a barbell.  First 10 mins – attack the push ups and KB swings and then recover on the squat cleans.  second 10 minutes – maintain a steady pace and work on trying to get those 5 toes to bar unbroken each time.  Third 10 minutes – This is going to be taxing on the shoulders.  Keep those hands in tight to the body on the DU’s to save the shoulders and try to do quick sets with short breaks if you need to break up the push presses.  Imagine as though each 10 minutes is it’s own Open WOD.  every rep counts!

Open Prep:

0:00 to 10:00 min:
8 DB Hang Squat Cleans (Choose something appropriate)
8 Push Ups
8 KB Swings (70/50/35)

10:00 to 20:00 min:
5 Single Arm DB Thrusters / Arm (same)
5 Burpee Box Jumps (24/20)
5 TTB

20:00 to 30:00 min:
12 DB Push Press
12 Sit Ups
24 Double Unders