Hey Folks!

Great work today on the long grinder – and some solid positional work with the pistols and pull ups.

Thanks to Meredith for coming out and educating us about Essential Oils 🙂

We got a “ring thing”!  It’s great for developing/conditioning the movements on the rings, without kipping.  It’s designed for strict work, but allows you to work towards levers, rolls, holds, and muscle ups of course.  It effectively reduces your body weight by half, making it easier to work on those movements, in a safe environment.  Let a coach know if you’d like to try it out.  It isn’t for doing WODs, and there is only one – so please be respectful and treat it well.

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Coaches Notes:

MORE SHOULDER WORK – Just kidding, if you do them right, jerks are mostly a leg exercise.  That’ll learn ya!  This should be a new feeling workout.  A little longer (220 reps), but you guys are fit.  You should be able to do the sets of 10 and 9 unbroken – as a reference for which weights to use on the jerks/squats.  The Cleans are getting heavier, and they’re nice and full.  45 seconds should be long enough to recover and prepare for the next rep.

Strength work:

Every 45 seconds for 10 Rounds:
1 Clean @75%

Conditioning – “Why don’t you eat up and we’ll tell you”:

10-9-8-7-6-5-4-3-2-1 Reps For Time:

Shoulder To Overhead (115/73)
Back Squat (same)
Sit Up
Burpee