Hey Folks!
Good work today – you guys are champs with that heat. I’m sore everywhere, haha. I don’t have too much to say today – but it’s Kristin’s Bday! Give her a giant hug when you see her! Don’t get her sweets – she’s been kicking ass at dialing in her nutrition and I know as much as she’d appreciate the gesture (and the deliciousness) she’ll get that all too common guilty feeling afterwards. A good hug, or high five will do it :)
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Coaches Notes:
Don’t blow your brains out on the rows, but make them a solid effort (80-90%). We’re doing a good amount of reps, so partition them as you see fit. If Overhead Squats aren’t happening – swap in some Front Squats. Don’t be that guy or gal that does this WOD in 7 minutes by doing 100 cobras instead of 100 push ups. Chest and thighs touch the ground and then you come all the way up to a plank on the hands. You’re really only cheating yourself when you do crappy push ups.
Conditioning – “The rowing is the easy part?”
For Time
Row 1000m (sub 1k run)
50 push ups
30 Overhead Squats (95/65)
Row 750m (Sub 800m run)
50 push ups
30 Overhead Squats (95/65)
Row 500m (sub 400m run)
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