Hey Folks!
Great work today! Nice little lung burn – gotta have one of those every so often. You guys are putting in the work lately – and it’s showing – there was even some PRs today!
We’ve got some more hopping in todays WOD, so take some time to loosen up those ankles, roll out the calves and get nice and warm before starting the WOD. If you’re hurting ask about a suitable sub :)
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Coaches Notes:
Some muscle up playing around to start things off followed by a beauty WOD. Get after it!
Gymnastics/Play:
5 sets of 6 snap back pull + 1-3 muscle ups
Conditioning – “Solve for X”:
Five 3 minute amraps
Rounds 1-3-5
30 Double Unders
10 Overhead Squats (95/65)
Rounds 2-4
10 Kettlebell Swings (50/35 – American)
10 box jumps 24/20
rest 90 seconds between AMRAPs
Score: Pick up where you left off, and then add the rounds + reps of the two different AMRAPs together.
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