Hey Folks!

Great work on the WOD today – Finishing was not easy to do.  But the Cleans felt pretty smooth, and the rower didn’t feel too bad (though this coming from a guy who’s 6’1″).  Let’s keep riding the gain train! 🙂

I’m going to run another cycle of the weightlifting club!  Tuesdays and Thursdays at 8pm and Saturday from 10am-12noon – Let us know if you’d like to sign up and we’ll get you good at weightlifting! 😉

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Coaches Notes:

Pseudo-Send off for Brad Wright – He’s headed to work in Timmins, but will be back in from time to time.  Just not the mainstay he’s been for the last few years.  There is no easy way to do this WOD – Get the reps in early, and get the lunges over with.  No shorting range of motion on the wall balls!  Anyone can run a 4 minute mile when it’s only a half mile!

Conditioning – “Mean little Karen”:

For time:
100 Wall Ball (20/14/10)
* Every Minute, perform 10 overhead walking lunges with your wall ball – excluding the first, full minute

Bonus Fitness:

DO 1 or 2 of the comp stream items from earlier in the week if you feel like you’re wanting for more 🙂