Capped, Cooped, and Cleaned

JT Scott | 06/04/2017 | 2

The planting season is definitely here after a fitful start to spring, and we’re getting our garden back in order! Brian has already been in touch with the folks who have reached out with interest for planting, and we still have some garden space available if you’d like to get involved. Send Brian an email if you would like some place to plant things.

We’re also getting ready for our Spring Chickens, and part of that includes cleaning up the coop and getting it ready for our new flock. If you’d like to plant and get the container planters up on the roof – or just help get the coop and beds cleaned up – we’ll be doing an Urban Ag prep day this SUNDAY at 11am. Come on down during open gym and get your hands dirty!

(Speaking of getting your hands dirty, we’re trying some new things to keep the floor clean so your burpees don’t leave you blackened. Let us know how it’s working!)

The workout today will start with some handstand work and strength building towards HSPU – and then a 4 round effort that has a hard time cap. Sometimes when these get programmed as AMRAPs it can be easy to “over pace” yourself and not push as hard and fast as you might have if it was 4 rounds for time. This one may be right in the middle – we want you to go heavy and fast, but we’re capping the time allowed so that it won’t run too long.

You could think of it as an AMRAP, but we’d prefer you think of it as a “For Time” WOD with a deadline on it. Get after it and try to get it done fast!

STRENGTH:
Handstands/HSPU

WOD:
4 Rounds
15 Toes-to-bar
20 Box Jump Overs (24/20)
25 OH Walking Lunge Steps (45#/25#)
* Hard cap 20 mins