Hey Friends!

Great work today – Wow, that was not an easy workout.  I didn’t think it would be when I wrote it, but it’s been a while since I’ve had a WOD that made me feel like I was severely underperforming, when ultimately I did OK.  Good one to re-do sometime later this summer 🙂

We’re in the last week of the weightlifting clubs current cycle – then we’ll take a short hiatus (I’m thinking 3 weeks, which puts us just after May long weekend) and start up a new one!  I’m planning on running it year-round, so long as the demand is there.  I’m also thinking of capping it at 12 people, in its’ current iteration.  If I can come up with a better solution, I’ll let you guys know.  Also, if you have any ideas for a better solution, let me know!

[av_video src=’https://www.youtube.com/watch?v=CNxALGguHms’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2gd3ml’]

Coaches Notes:

It’s a repeat of a benchmark.  Plan your movements out, and just get it all done.  It’s a fun one!  Scale movements or number of reps accordingly to get the best workout.

Metcon – Filthy Fifty:

50 Box Jumps (24/20)
50 Jumping pull ups
50 KB swings (35/25)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Good Mornings (45/35)
50 Wall Balls (20/14)
50 Burpees
50 Double Unders