TAPE

Melaina Neisner | 06/20/2019 | 4

Team!

Quick little announcement before I get to the work out of the day!

TAPE. We have to talk about tape and the pull up bars. Y’all, coach Mike and Coach Nick have untapped all the bars. Please, thank them if you see them. Going forward if you want to tape the bar you are more than welcome to, but you must take the tape off after your work out! Please! (If you don’t I, Mel, will find you and make you do burpees!)

Also just a general reminder if you rip your hands during a work out – please stop your pull ups or toes to bar or whatever you did to rip your hands and find a coach. Once you have bandaged yourself up – please please clean your DNA off of the equipment.

Alright here is tomorrow’s FITNESS!

We are going to doing some auxiliary work for strength:

5 rounds not for time: 

5/ arm single arm seated DB overhead press. 

:30 hollow hold 

Then we have all of the cardio for our WOD:

3 rounds for time: 

10/8 cal row 

10 box jumps (24/20)

then…

3 rounds for time:

27/21 cal row 

20 ring push ups 

So we have a quick punchy 3 rounder with some sprinty rowing in it immediately followed by another 3 rounder with a much longer row and some ring push ups. This work out is going to be a lung buster. It is also meant to be a mental challenge going from one work out that has a sprinty row into another work out with a row that you’ll need to slow down on will be tough. Do not blow yourself up on the first round of the second 3 round-er, especially considering the next movement is a gymnastics one.

Have fun with this one friends and HAPPY FRIDAY!