Hey Folks!
Great work today on the long grind through that beauty. It was a sweaty mess, but it was still fun. Nice to have “no pressure” on the runs. Though for folks over the next few weeks – cut your run close to verdicchios, as the ground has a good amount of caterpillers closer to the grass/apple trees.
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Coaches Notes:
Heavy, higher rep front squats. They’ll make your abs sore in a weird way. If you can, try to maintain a full grip on the bar (versus a fingertip grip). It’ll help with Thrusters and general mobility in the long run. On the WOD – prepare to feel your shoulders. If your calves are wrecked, or will be wrecked from doing dubs, then sub them out for slam balls or the bike.
Strength:
Front Squat:
7-7-7
Add weight each set. Go heavy for today.
Bonus marks if you keep a full grip on the bar the whole time.
Conditioning – “Shadows & Dust”
3 rounds for time
30 push press @ 75/55
100 double unders
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