Thursday, August 10th 2017

“CAN’T BEAR TO SAY GOODBYE” WOD AND SOCIAL THIS SUNDAY

This Sunday we celebrate the awesomeness known as “The Condons”.  As you all know, they leave for their new home in Denver at the end of the month, but they are still ours for now!  Stay tuned for the sappy posts, but for now, lock down your Sunday with a WOD at 11am and drinks after at Black Flag Brewery.  If you don’t come, it means you don’t like them.  And you do NOT want to get on Lyndsey’s bad side.

SKILL WOD

8 min EMOM

Fitness: 10 Seated DB Presses (sit up tall, no back support)

Performance: 6 HSPU

Open: 8 HSPU

 

WOD

12 Power Cleans

50 Double Unders

4 Rounds

Fitness: (75/55) (100 singles)

Performance (95/65) (50 dubs)

Open: (115/75) (50 dubs)

 

Coach’s Tip: Find a volume/progression that works for you for the HSPUs. The Metcon should be fast — the weight is low and should be cycled quickly.  It does not have to be 12 in a row, but it should move pretty easily.

 

Coach Josh reminding us that form always comes first!

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