Shout out to those that came yesterday and didn’t “Cherry Pick” that WOD. Even BIGGER shout out to those that did the WOD in the rain and enjoyed it.

In doing the bent over rows today focus on form and bracing down on the core to move the weight. Don’t use momentum to get the weight up off the floor, keep the lumbar curve maintained, squeezing your shoulders together at the top, and lowering the weight back down. We should only be going down to mid-shin on the way down, keep your elbows close to your sides, just like we do when we do our push-ups.

Glute Ham Raises always get some great looking faces when we do them as well as some moans and some soreness. What does that tell us? We need to work on them more. When we do these today try to get to parallel, if you need grab a spotter to help you, but get the most out of these.

In the WOD today for the summo deadlift high pull, open those hips fully before you start to use those arms. In the push press make sure that you drive out of those heels and squeeze those glutes, hard locking those knees out, no re-bending.

When deciding on a weight to use today use something that we can do at least 2 rounds unbroken on, we want to move fast on this. If you are unsure ask your coach.


3 Rounds NFT

15 GHD Sit-ups
10 Bent Over Rows
5 GH Raises


Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:

Sumo Deadlift High Pulls, 10 reps 135/95
Push Presses, 10 reps 135/95
Masters/Teens 95/65
Rx+ 155/115