Hey Friends!

Phew – Fran is over with.  We’ll be seeing her again in October (Friday the 13th, to be exact).  Only “benchmark” left for the week is the 1 mile run on Friday.  We also have some snatch work tomorrow and some clean & jerks in the WOD.  It’s a nice one.  Who am I kidding, they’re all nice.

[av_video src=’https://www.youtube.com/watch?v=3Ghp9qSz8gM’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-37rwc4′]

Coaches Notes:

Presses and KB swings.  There won’t be a lot of rest between them.  Consider pairing up with a friend so that you don’t dilly dally on things 😉  The WOD is a beauty – some symmetry work and core/leg strength work.  No real advice on how to game the WOD – try not to rest, hahaa.  Shoulders are going to be smoked, so plan your rest accordingly.  Though even though you’re tired after the right arm stuff, don’t forget that your left arm is still fresh.

Strength:

Every Minute for 6 Minutes:
ODD Minutes – 10 shoulder Press @~60%
EVEN Minutes – 25 Kettlebell swings

Metcon – “They’re not heavy, they’re my dumbbells”

3 Rounds for time:
10 R arm DB push press
10 R arm overhead walking lunges
10 L arm DB push press
10 L arm overhead walking lunges
45 second plank