Hey Folks!
I hope you guys all had a great weekend – Happy Fathers day to any of the great Dads that come out to our fine establishment :) I hope you all had a great day too!
We’re testing some things this week:
- Strict pull ups and Strict Handstand Push ups today
- Back Squats Tuesday
- Muscle ups (strict – Sub Ring dips) on Wednesday
- Deadlift on Friday.
Eat well and get your sleep!
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Coaches Notes:
The goal on the WOD is to row fairly hard (90-95% effort) and then without rest, hit a set of unbroken wall balls. The weight doesn’t matter as much as them being unbroken, and completed very shortly after the row does. Yes I know I put “for total calories” as the score, but ultimately the goal is to hit an unbroken set of wall balls after you’re winded from a hard effort on the rower. Just do it. It’ll make your hair curly.
Testing:
Find a rep max for your strict pull ups and strict Handstand Push ups. If you’re still working towards these goals – look to find the most difficult version you can maintain near perfect form for a rep.
Conditioning – “Don’t rock the boat, baby”
6 rounds – For total Calories:
row 1 minutes, max calories (90-95% effort)
16 unbroken wall balls (choose your own weight)
rest 30 seconds
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