Potluck Sign Ups

We hope everyone learned a lot from Friday’s WOD in terms of how to pace, how to approach the run and how to break up reps.  The goal was not just to condition you, but help plan your strategies for Monday.

After Murph we will be having a potluck celebration.  We will be opening the new side doors and taking over the side parking lot because we are expecting a big crowd and the weather should cooperate!  BRING SOMETHING TO SHARE.  AND BRING A CHAIR!  We have some chairs here, but you’ll want your own comfy folding chair or blanket… we’ll be going tailgate style!  Sign up for what you plan to bring HERE so we don’t have 50 trays of cupcakes and no beer (although that doesn’t sound too bad!)

And remember…yoga starts at the Cove THIS SUNDAY at 8:30am. BRING YOUR OWN MAT!!!!

 

STRENGTH WOD

Box Front Squats 3/3/3/3/3

WOD

5 Front Squats

25 Sit ups

1 Rope Climb

4 Rounds

Fitness: 115/75

Performance: 155/105

Open: 185/125 (2 rope climbs)

 

Coach’s Tip:   Today we squat heavy! The load should be heavy and you should be sitting down with vertical shins. For the WOD the front squats should be heavy also, but something you can do 5 reps in a row.  Sit ups are your ‘rest’!

Always…

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