Hey Friends!

Woo!  long Monday, but it’s done.  Great work everyone.  If you haven’t had the chance, book your appointment to give some blood.  It’s maybe an hour total and you’ll feel like a better person for doing it (plan to rest a day before you do 17.5 though).

Also – plan to come do an awesome team WOD at the gym wednesday night of next week, and stick around for some food and beverages 🙂

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Coaches Notes:

Lower hips in the starting position and a hook grip will define the clean grip deadlift.  Essentially you’re setting up like you’re going to clean the bar, not deadlift it, then pause in front of the knees, making sure you’re staying over the bar, then finish the lift.  Then, a beauty partner WOD (so we can get some thrusters in before the Open announcement).  Don’t tear your hands!  Make sure you’re taking good care of those hands!

Strength:

Every 90 seconds for 5 rounds:
3 Halting Clean Grip deadlifts @80%
*Stop right in front of the knee for a second before continuing the lift.

Metcon – Fitness is more fun with Frands!

15 Minute AMRAP:
With a partner, trade rounds (one person does a round, then the other person).
9 Thrusters (95/65)
9 Pull ups