Hey Friends!

Great work today on both the “WODs”.  Legs got smoked there doing all those air squats, only to continue to get lit up by the cleans and KB swings.  I’m noticing significantly less saggy push ups!  Proud of youuuuuu.  It’s hard to hold yourself to that higher standard when there are reps/rounds on the line, but you’re ultimately only cheating yourself if you’re half repping it.

The name of the WOD and the rep scheme almost line up properly, but sometimes it’s hard to come up with a clever name 😛

[av_video src=’https://www.youtube.com/watch?v=G6u10YPk_34′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2bnrst’]

Coaches Notes:

Our weekly, long grinder!  Bring the rowers downstairs – 6 calories is probably 7-10 pulls on the rower.  DO NOT LET THE HANDLE GO WHEN YOU FINISH – RETURN IT TO THE HOOK THINGY.  Not only is it bad for the chain/handle, but it has a tendency to bounce weird and smash the computer.  So best case scenario you break the 2-500$ computer, worst case scenario you break the $1200 rower and become the gym villain.  Don’t do it.  with enough rowers and people going, there should be enough rowers to go around.  If you’re really worried about your score, use an airdyne so you have your own machine.  This is a good one if you’re bad at any of those particular things, because the next 10 minutes is a change up from the other two 10 minute segments.  So don’t despair… get more rounds on the other 10 minuteses.

Metcon – Who-do-we-ap-pree-ci-ate?

0:00 to 10:00 min:

6 Burpees
6 Goblet Squats (50/35)
6 Cal. Row

10:00 to 20:00 min:

7 Wall Balls (20/14)
7 Hollow Rocks

20:00 to 30:00 min:

8 DB Push Press (1/3 bw)
8 DB Rows (1/3 bw)
8 Box Jumps (24/20)