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Strength
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EMOM 10:00
1 Front Squat
Choose a weight that’s heavy but that you’ll get each of the 10 reps of.
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WOD
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For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Today we’ll provide global scaling options for you versus some of the one that were part of last year’s open.
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Dodge ball is the only warm-up that you can win!
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The Best Hour of Your Day
A few weeks ago I had a shit day. It was a Monday and for a variety of reasons I can’t remember the day sucked. All I wanted to do was get into the gym and coach because that makes me happy. So I stopped on the way and grabbed a giant coffee, opened the doors, put on some tunes, and all was good.
When the afternoon crew came in, I asked them if anyone else had a crappy day. Several folks raised their hand. Yep, it happens. So I shared with them that I was with them, but all was well now that we were at Evolve and it was time to blow off some steam.
Pat Sherwood has a quote about making the time in the box the best hour of your day. No matter how crappy your day has been, not matter what stresses you have going on, you can drag yourself through the door, see your friends, and work so hard that your forget everything except the WOD you’re neck deep in. This is the best therapy in the world! So when things aren’t going as well as they should, get in here and get things sorted out!
