Hey Friends!

Killer WOD today!  Good mental test and a nice little lung burn.  I was finally successful with pacing the rows and not allowing myself to go faster than 1:50.  Good plan, haha.  Those skill sessions are not joke – it always looks like it’ll be easy to fit in WAY under 20 minutes, until you slow down and ensure you’re moving as perfectly as possible.  Great to get the practice in too 🙂

Check out the Intramural info on the whiteboard/on yesterdays Post.  Also get signed up.  It’s going to be fun, it’ll be a good way to challenge yourself, and you’ll score a sweet shirt 🙂

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Coaches Notes:

Squats on Squats on Squats!  No secrets on them, just work hard and maintain good form.  If you feel like you’re struggling on either squat, dial the weight back a bit and then get after it.  The WOD is just gross and mean (sorry, not sorry).  But it’s the stuff we’ll see in the open (watch the open be leg presses and bicep curls).  So it’s worth being good at.  Great idea to do everything unbroken and plan some rest after each set of burpees as you get set for the thrusters.

Strength:

EMOM for 14 min:

Odd = 6 Back Squats
Even = 3 Front Squats

Metcon – Pain & Sadness

7 Rounds For Time:

7 Thrusters (75/55)
7 Pull Ups
7 Burpees

Scale up: (115/75), C2B Pull Ups