Hey Folks!

Tomorrow is Thursday!  My favourite day 🙂

You guys have been doing great – today is a nice little switch up – so dig in and enjoy it.  The open opens for registration tomorrow, through to the first week of the open!  We’ll be organizing a kick-ass intramurals again this year 🙂 Keep your eyes peeled for it!

[av_video src=’https://www.youtube.com/watch?v=mdqBbvYX3MU’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-26gofw’]

Coaches Notes:

This should be another “pacing” and steady movement kind of workout. Aim to finish each round quickly, but with each round taking about the same amount of time (versus sprinting the first and barely surviving the last).

Conditioning – “Gangsta, not Gangster”

Every 6 minutes for 4 rounds
row 35/25 Cals
25 Wall Ball (20/14)
15 Deadlifts (225/155)
5 Strict Handstand Push-ups

If you can’t fit it in, treat it as a 24 minute AMRAP.
Add notes if you subbed anything in/out.