Warm-up: 3 Rounds – 200m run, 20 SDHP (35/20lb KB), 10 GHD Sit-ups
MetCon – 5 Rounds for time:
10 Burpee Pull-ups
8 Front Squats (135/95lbs)
6 KB Snatches (50/35lbs)
4 Ring Dips
2 Thrusters (135/95lbs)
Anytime you see those kinds of weights for five rounds, you know you’re in trouble. We had a few people say this MetCon was the hardest they’ve done yet. It was meant to be a romantic comedy of a workout. Our 6AM crew of Jon and Glenn termed “The Break-up” a “joy and a thrill.” Jonathan Kerr gave it two stars saying, “This isn’t your typical romantic comedy. It starts fast but seems to drag on forever.” Doug said something about being in the fetal position both after breaking up with a girl and getting done with this workout. Draw whatever metaphor you like, this one sucks any way you slice it.
Let me take a minute to welcome three new members we’ve had join our ranks this week. Help me give a big Ktown welcome to Jeff Salerno, Jon Ruble, and Amanda Shields. If you see them around the gym make them feel welcome.
There is a space on the WOD board for you all to sign up for our free Saturday rowing class with our very own Sarah Arms. Sarah is a morning Ktowner, so a lot of you may only know her through her insane WOD times and strength numbers. This is an excellent opportunity to hone your rowing skills, so please throw your name up on the board so we know how many extra rowers to bring in. The class will be Saturday October 17th, 11:00AM, and it will be about 45 minutes long. If you guys are good, Sarah said she’d take us out on the water in a real rowing boat!