Hey Folks!
Great work today on that beauty of a partner WOD :) Glad everyone had such a good time chipping away at it! Nice for a little low pressure, high fun, grinder of a WOD. Plus a little half work, half rest never hurt anybody!
Weightlifting Club! Who’s interested? We’ll be starting it up again soon – Let me (or whoever is coaching) know and we’ll put you “on the list” ;)
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Coaches Notes:
Stay as active as possible on the OHS – This may not necessarily be very heavy. SLOW on the way down staying active will set you up well to explode upwards. Maintain that upright torso too! on the WOD – this should feel kind of like Cindy. Scale it accordingly ;)
Strength:
Overhead Squat for load:
6-6-6
*Add weight each set
Conditioning – “5 Spice Powda”:
AMRAP 12 Minutes
2 muscle ups (sub 4 strict chin ups + 4 push ups)
20 air squats
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