Hey Folks!

Friday!  Today’s WOD looked awesome!  We should do something like that more often eh?

[av_video src=’https://www.youtube.com/watch?v=FWDF4uTlOto’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-9lwrp’]

Coaches Notes:

Sumo deadlifts – might be a first for many of us – they’re similar to a conventional deadlift.  Talk with your coach and we’ll get you set up 🙂  Quick sprints on the days WOD.  This is where actively pulling the kettlebell back down will be worth trying out! 🙂

Strength:

Sumo Deadlift
5 sets of 3

Conditioning – “What’s a gun doing in your trousers?”

6 Rounds of:
15sec on/ 15sec off, alternating movements
Plate jumps (25# plate – hop on/hop off)
Kettlebell Swings (Russian – 70/50)

—5 Minute rest—

6 rounds of:
15sec on/ 15sec off, alternating movements
Burpees
Kettlebell Swings (Russian – 50/35)