Hey Folks!

Great work today – Lots of wall balls, KB swings and sit ups in a bit of a sprint style workout.  Hope you all enjoyed it, and are feeling fitter for it 😉

We’ve got lots of great stuff coming up soon – lululemon, swimming at the Gatchell pool, Christmas Party, Coaches Café with Mel from Adventure 365 (also long-time, extra-awesome member)

If you’ve got an awesome idea – let us know and we’ll see if we can put it together or help you with it!

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Coaches Notes:

Pull up and core/symmetry work, followed by a LONG grind.  Set a pace and take your time/get the rope climb over with.  I know that sounds like an oxymoron, but you should not rush to do the rope climb, until you’re doing it.  Rest adequately so that you don’t need to spend any longer ON the rope than you need to.

Skill work:

Every 90 seconds for 5 Rounds:
7 Chest to bar Pull Ups
1 Turkish Get Ups/arm

Conditioning – “Up Up and Away!”

AMRAP in 20 min:
1 Rope Climb (15′)
7 Shoulder To Overhead (95/65)
7 Toes to Bar
21 Double Unders

Scale up: (135/95)