Hey Friends!

That was a little Franny, eh?  Good times – and if only Fran was an interval/partner WOD too haha.  Start to the weightlifting club was last night (Tuesday night) – it was busy!  Lots of folks lifting things up and putting them back down (with impeccable form, of course).  If you’re still interested in joining, let me know, or show up Thursday night at 8pm 🙂

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Coaches Notes:

Presses!  There’s no real trick to them.  Though once you’re past the first rep, don’t pause at the shoulders, touch them and go directly into your next rep – the elasticity in your shoulders will make it a tiny bit easier that way.  The WOD should be a great lung burner, though tough on the legs.  Make sure you’re stepping down off the box – the combo of skipping and box jumps can be tough on the achilles tendon if you aren’t taking care of your calves, warming up well, or are already generally tight.  If that’s the case, consider stepping up as well (on a less high box).  We’re expecting thrusters and something that will essentially test gas tank, so it’s nice to get the intervals in yesterday (HIGH speed) along with the pure capacity/lungs of today.  Should leave us feeling confident going into the final Open WOD.

Strength:

3 attempts at a 10 rep max strict press.
12 minute timer (though you’ll know when you’ve hit it).

Metcon – Coolio:

12 Minute AMRAP:
3 Box Jumps (HIGH)
6 Burpees
12 Air Squats
24 Double unders