Hey Friends!

Great work today on the baseline WOD.  Always a good sprint, and trying to get through those push ups as quick as possible.  17.2 has been released (not yet technically, but by the time you read this we’ll know).  My prediction is the toes to bar, double under, clean WOD from last year.

We have another hole in the wall 🙁 Happy Andrew didn’t fall clean through and into the treatment room.  That’d be a new way to get acupuncture 😉  We’re trying to come up with a better solution than fixing the walls just so they can be ruined again.  Most options seem… pricey.

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Coaches Notes:

Some accessory style strength for today – move with quality please, and feel free to scale back the roll outs.  You should be super hollow during them.  If you’re rolling out, and you’re just cranking into extension through your low back – you’re going to have a bad time.  The WOD is probably not one you want to do if you plan on doing the Open WOD the next day.  THough you could scale things back a bit and go 60-70% effort, if you want to get the movement in without killing yourself before the Open WOD 🙂

Strength:

3 Rounds for quality:
5 Presses @65%
8 Pendlay Rows (same weight)
5 Barbell Roll outs (“Evil Wheels”)

Metcon – Xibalba:

12 Minute AMRAP:
4 Dumbbell Squat Cleans (35/20)
8 Ring Dips
12 Box Jumps (24/20)

Scale up: (50/35 DB, 30/24″ box)