GYM NEWS: Welcome back coach Caden! Coach Caden will be on the schedule Monday & Friday mornings at 6am and 9:30am starting this week. We’re excited to have him back coaching and in the gym tearing it up. If you haven’t met him yet, give him a hard time and smack talk him any chance you get 🙂

Wednesday 6-30-21 Starke WOD

E75 – 16
Odd Rounds: 5 Deadlifts
Even Rounds: 5 Strict HSPU / Pike Push Ups / Strict Press

For part A. work up to a “heavy” but repeatable 5 DL for the day. This should only take 15-20 seconds to execute and the rest of the 75 seconds should be your “rest”. For the “even minutes” find a challenging version of strict handstand pushups (HSPU, Pike Push Ups or DB/KB Strict Press for 5 reps. these two movements are strength movements and should be challenging and repeatable.

AMRAP – 12
“Prairie Fire”
10 T2B
15 Kcal
20 Alternating DB Snatches 35/50#

*NO DROPPING DUMBBELLS We just found out that dumbbells have feeling too and it hurts when the rubber coating on DB’s cracks and exposes the steel on the inside. Please put DB’s down properly rather than dropping them from overhead and prolong their lives.

Todays AMRAP is pretty simple. Pick a method for T2B that will allow you to break only once if needed and use a DB that you can go unbroken with or only need to break once. Pace yourself and save something for a strong finish….