Hey Friends!

Chilly but beautiful day out there.  Hope you all had a great weekend.  We’ve got an epic week set up.  Ball Run test tomorrow, then a nice little WOD and cash out (optional, which might be advisable depending on who you are).  We’ve got Fran queued up for Tuesday, and then a 1 Mile Run test on Friday.  Make sure you’re giving those calves and all sides of those thighs some loving.  hit up the Foot drills.  And take your fish oil!

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Coaches Notes:

Ball run!  We’ll test it again in the late Fall.  Pace yourself and stay consistent (until the last 100m, then give it your all).  The WOD should be pretty fun – get all those wall balls over with and strategize on the Deadlifts.  You may want to break them into two set.  Then get RIGHT into the ring dips.  Triceps should be fresh for them.  You may need to break them up too.  Use the legs a lot on the wall balls.  Smile and stay calm.  These movements tend to cause people to hold their breath… so be midful of your breathing 🙂

Test – Ball Run

Run 400m with a 20/14# Med Ball.  It’s for time.  There’s no easy way to carry the ball, though I prefer on my shoulder.  Don’t kill yourself on the first 200m!

Metcon – “Melt Down”

3 Rounds for time:
21 Wall Ball (20/14)
15 Deadlifts (225/155)
9 Ring Dips

Optional Cash Out:

3 Rounds:
25 Cal Airdyne
15 Push ups