Hey Folks!

Great work today – it was an interesting WOD to watch, as all those seconds transitioning between movements, even when it’s only a few seconds, tend to add up over that many rounds.  Super cool seeing you guys work so hard, and challenge yourselves with the shoulder to overhead (especially considering how much shoulder work we’ve done lately).

[av_video src=’https://www.youtube.com/watch?v=I1Rm0yzQFcU’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2a8kax’]

Coaches Notes:

Skill work!  Time to test out that unbroken set – as well as general double under skills.  The WOD is a nice ying/yang of pushing and pulling – but it’s a LONG one, so keep your pace, and your breath about you.  The SNatches shouldn’t be so heavy that you need to hold your breath.

Skill work:

1 round, For Quality:
2 Minutes of Double Unders
30 weighted, walking lunges
30 Ring Rows

Aim for unbroken sets.

Conditioning – “Goodbye my Love!”

AMRAP in 20 min:

8 Push Ups
10 Hang Power Snatch (95/65)
12 Wall Balls (20/14)
14 American KB Swings (50/35)

Scale up to one/all: 4 HSPU, (135/95), (70/50)