Hey Folks!

Good times on the partner WOD today!  Thanks to Amy and Justin for being my WOD Valentines 😛

News – Sundays are going to start with a 10am class now, followed by open gym from 11-1!  Let us know what you think!

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Coaches Notes:

Back to normal wall balls!  They should feel “easy” at this point – which will be nice.  After some heavy front squats they should feel pretty good, too.  If your low back tends to get lit up on DB snatches, try taking a slightly wider stance, or even putting a plate down to where you’ll lower the DB.  No point in messing your back up to do well on a single WOD.

Strength:

Front Squat
2-2-2-2-2
*Add weight each set
Goal – Heavy front squats – not a max out day.

Conditioning – “Abierto”:

3 rounds for time
30 Wall Ball (20/14)
30 Dumbbell snatch, new standard (no dropping above the face, 50/35)
Goal – Practice with some open movements, and enjoying a lighter wall ball than usual.