Monday – 021317

Isaac, Caleb, Sandy, and apparently Guinness were pretty exhausted after the Saturday WOD.

Starting this week, I will be coaching the 6 a.m. and 8:30 a.m. class!  Geraldo recently got a sweet new job that unfortunately does not leave him time in the mornings anymore.  Since I was already going to be there, I figured I would just stay and coach the 8:30 class as well.  Daniel will come in to coach the noon and this in turn will mean Daniel stays an hour later at night giving me the opportunity to take off and get home early, get the blog posted earlier, and bolster the evening classes with 3 coaches.  This has lead to some other shuffling as well.  Starting Wednesday the 9:30 a.m. class will be cancelled indefinitely due to lack of attendance and due to the fact I would like our growing Unloaded class to have the whole gym to themselves!  NONE OF THIS IS SET IN STONE!  If you have any questions or concerns, please contact me ASAP.  Also, if there arises a demand for ANOTHER morning class at a different time other than earlier than 6 a.m., let me know and we can try it out for a couple weeks to see how it does.

Warm-up/Skill
Review Turkish Get-up! If possible, go for a “heavy single” with a barbell. If not, just use a kettlebell or a dumbbell and practice.

Workout of the Day
For time:
21 strict handstand push-ups
21 deadlifts (275/193)
80 air squats
15 strict handstand push-ups
15 deadlifts
60 air squats
9 strict handstand push-ups
9 deadlifts
40 air squats

The handstand push-ups must be strict, even for those who are scaling.  Deadlifts should be heavy, but not the heaviest you have ever done in a workout here.  Scale the amount of air squats if you have never done that kind of volume before.  This workout has a firm cap of 20 minutes.

Post your scores to the Whiteboard.

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