Hey Folks!

Great work on the Double metcon today – sounds like it was more challenging than it looked.  I feel like that happens more often than not.

Tuesday night – come out to chat about Nutrition in the News – Keto, Paleo, Low Carb, Mediterranean – what is legit and what is bullsh!t  (like that rhyme?)

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Coaches Notes:

We’re using dumbbells because it’s harder, and to save space.  Try the new burpee standard (no stepping in/out) for these burpees.  This is a little bit of a longer WOD, though the reps are short enough that you should be able to set a steady pace and stick to it.

Benchmark – 16.1 – Dumbbell Style:

Complete as many rounds and reps as possible in 20 minutes of:
• 25-ft. overhead walking lunge (50#/35# DB (one hand))
• 8 burpees over Dumbbell
• 25-ft. overhead walking lunge (50#/35# DB (other hand))
• 8 chest-to-bar pull-ups

Scaled:
• front rack lunge
• jumping pull-ups