Hey Friends!

The Open is “officially” over, though we still have our final team event + food and drinks!  You don’t have to have been on one of the teams to participate/hang out/come eat.  Fun starts at 6pm – Come on out! 🙂

As I mentioned yesterday – we’re going to do a bit of a de-load, though it doesn’t necessarily mean it’s going to be an easy week.  We’ll sneak in a couple cash outs, and some mobility work too.

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Coaches Notes:

Some high quality upper body strength work – followed by a great metcon involving our favourite movement from 17.1, and some bear crawls (because no one wants to do burpees right now).  Focus on quality movement.  Get every snatch from the ground, and ensure to keep your low back FLAT (we don’t need sore low backs, either).

Strength:

Every Minute for 10 Minutes:
ODD Minutes – 8 DB Bench Press
EVEN Minutes – 5 Pull ups (strict, or weighted)

Metcon – Smokey:

5 Rounds for time
15 Dumbbell Snatch (50/35)
Bear Crawl (2 lengths of the gym)