Hey Friends!
Monday! The start of another amazing week. Seems like folks are getting excited for Murph – Just a reminder that we’ll be doing Murph on May 29th (Memorial Day – an American holiday).
We’re in a Snatch, Back Squat, Bench Press cycle right now (we do those lifts every 6 days, so you might not hit ALL of them, but you shouldn’t always be missing certain ones). Hope you’re enjoying it – I know that personally, I’m feeling pretty good and able to progress AND recover (though I’m not working out every day – maybe 4-5x per week).
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Coaches Notes:
Donkey Strength! This is a straight up stamina/cardio burn. Attack everything and waste no time transitioning. Don’t forget to breathe or everything will catch up with you very fast. 5:30am-ers, we’ll be doing the WOD after the warm up, and then moving on to the cash out (not the typical reverse order). On the Cash out – It’s going to be a test of your grip strength – don’t throw the KB at anyone please :)
Metcon – Donkey Strength:
30-25-20-15-10-5 for time of:
Slam Balls (30/20/10)
Double Unders
Calories on the Airdyne
Grip Strength Cash out:
2 Rounds For reps:
1 Minute R Arm Farmers Carry (70/50)
1 Minute L Arm Farmers Carry (same)
1 Minute Russian KB Swings
1 Minute Rest
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