Pinks showing off for the camera. April will mark one year since she started with us. As a coach its been a real pleasure watching her incredible progress this past year.

You’ve got to follow your passion. You’ve got to figure out what it is you love–who you really are. And have the courage to do what drives you. TODAY make a small step in that direction, it will lead to bigger ones.

WOD

Part 1:

A. Power Snatch 2-2-2-2-2-2 (rest as needed bw sets)

B. Back Squat @40×0 4-6 reps for 6 sets (rest as needed bw sets) (40×0 means you take a four second negative pause zero seconds at the bottom, explode out the bottom, and hold zero seconds at the top. 4-6 reps means you go for six reps first. If you hit that add weight keep adding weight each set unless you get less than four reps at which point dont add any more. Goal is to warm up, hit a very tough six  and then keep adding until your at near failure to get four. All sets must be near break point. Duh)

Post to whiteboard your max snatch double, plus your best back squat.

Rest 5+ hours

Part 2:

5 rounds of:

AMRAP Double Unders in :45 seconds

Rest :15

AMRAP Sumo deadlift high pull in :45 sec (95#, 65#)

Rest 2 minutes

Post total reps done to board

If you can only come at an odd time tomorrow and you want to hit the double than we will try to accomodate you. Email me if you want to come and workout at a non class time.