Hey Friends!

Friday!  It’s the end of the week again (it’d be weird if it was the start).  A nice little chipper to end your week!  Have fun with it – I don’t have too much to say, so that’s it!

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Coaches Notes:

Get strong and than attack the metcon.  Push ups (and muscle ups) are going to be the “sticking” point.  pace them accordingly, and attack the other parts with some ferocity.

Strength:

Every Minute for 10 Minutes:
ODD – 5 Back Squats @65%
EVEN – 10 KB swings (50/35)

Metcon – Ringolos:

14 Minute AMRAP:
60 Cal row
50 Wall Ball (20/14)
40 Push ups
30 Power Cleans (135/95)
20 muscle-ups (sub in 20 chest to bar + 20 dips – break them up as you wish)