Hey Folks!

Great work today – seems it went about the same as last time, where folks took quite the break between the metcon and the rowing haha.  It’s all good – I understand not being pumped to row 500m for time after all that work.

Today we have one of our benchmarks!  Annie is pretty fun.  Expect some sore abs for the next few days, but otherwise, get pumped to work on some double unders too!

Apologies to the morning crew for not having the competitive stuff posted in train heroic until later in the morning.

[av_video src=’https://www.youtube.com/watch?v=xqMKqLiY-6M’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2hpjoy’]

Coaches Notes:

We’re starting a bit of a back squat & Deadlift cycle.  If the starting percentages don’t feel totally do-able, then dial it back a bit, we’re going to be adding weight more or less each week.  So get some high-quality reps in and feel good about it.  Then do some warm up double unders and prepare to move fast.  Remember that you shoulders need to come to vertical with your hips at the top of the sit up, and your shoulder blades need to hit the ground.

Strength work:

Warm up to and then complete:
3 sets of 5 Back Squats @65%
then, do a couple warm up sets and complete:
3 sets of 3 Deadlifts @70%

Benchmark – “Annie”:

50-40-30-20 and 10 rep rounds; for time

Double-unders
Sit-ups