Hey Folks!

BeachWOD was a blast – thanks to everyone who came out to cheer, and congrats to Brad, Sarah, as well as to Justin, Steph and Kristin for kicking serious ass.

We’ve got a beauty week coming up!  Fight Gone bad tomorrow (Tuesday) and a 500m Row test on Thursday!  Don’t forget to eat your steak and eggs this week!

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Coaches Notes:

On the strength, take your time – it isn’t a WOD.  The sets are meant to be challenging, so dial the weights in as needed – and scale the pull ups/toes to bar as needed – though avoid kipping as we really want to focus on building strength.  Extra Small Glen should be all sorts of fun and somewhere in the 8-12 minute range.  Just keep moving on it – there’s no secret for this conditioning work.

Strength & Gymnastic Skills:

9-7-5 of:
Front Squats @60, 65, 70% respectively
L-Pull ups (sub Strict pull ups & strict toes to bar)
*Rest as needed between sets

Conditioning – “XS-Glen”:

For Time:
10 Clean & Jerk @155/103/60%
400m Run
4 Rope Climbs (20 Pull ups as a sub, or 20 ring rows)
400m Run
30 Burpees