May 6, 2020

I’m not going to lie here, I’m expecting someone to get 8 rounds on this one, is that too much to ask, if someone does get 8 rounds please pop a post WOD selfie up on the Member’s Page, there’s something inspirational about a chin flecked with little, bitty bits of vomit.
We’ve been doing a fair number of double unders recently, you’ve had 6 weeks with very little to do, I’m expecting a whole lot of you to come back to the gym with perfect form. If you’ve not skipping you’re doing Jumping Jacks, just pretend you’re in Full Metal Jacket.
Kettlebell swings will be American, DB swings will be Russian and heavy rucksack swings will also be Russian, feel free to add as much weight as you can handle here, it’s 20 reps and they are unbroken every time.
Fot theDB OH lunge please remember to set your lats, pull that shoulder down into the socket and stabilise it, the less wiggle you have the easier this will be, a heavy bag can also be used overhead, you will have to stabilise this even more due to it being made of cloth and not metal, so you can keep it a little lighter. Finish all your reps with youre right hand before doing all of your reps with the left.
This is going to get a little fatiguing on your little shoulders so have fun and remember stretching on Friday will make those sore shoulders sing with joy.

Your finisher of 100x heel drives is meant to be done unbroken, take your time, this is to loosen off those abused calves and to stretch out your broken shoulders, by pushing your chest through towards your thighs you are getting your uppper back and shoulders stretched as well as your hammies and calves. Enjoy.