Monday November 12th

Thanks to everyone who came out for our Remembrance Day WOD “Murph” on Sunday. This is our 10th year running this special Hero WOD  and it was neat to see people doing it for the first time and others doing it for their 10th time. Everyone suffered together to get stronger..fitter…better! And you can see from the photos it was still fun:) Bil, Ben and Ryan decided to up the ante and wear the weight vest. Julie crushed it with a score of 33 min and change to claim first place on the leader board. There were lots of pr’s. Congrats to all who showed up. A big thanks to Brownie who came out to cheer everyone on:)

Today’s WOD

5 Rounds

5+5 Power Athlete Step Up (KB Front Rack)

15 Box Hamstring Curl


2 Rounds

40 Deadlift 155/105

120 Double Under

Coaches Notes:The day after Murph we have an accessory day.  The goal of the day is to hinge better, focusing on bracing and moving through space. This should result in a solid hamstring pump.  The met-con is a chance to focus on moving light weight quickly. Encourage everyone to focus on moving well to move quickly.

Score: Time to Complete Intensity

Scaling for the Workout

  • Deadlift →  Reduce Weight →  Raise the Deadlift Bar Up →  Use a KB.

Double Under →  Reduced Number of Double Unders →   120 single unders with 10 Double Under attempts each round

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