The strength work yesterday was push press 3-3-3+ at 70, 80 and then 90% of your single rep max. We followed up the strength work with this little metcon from Wild Bill's lab:

100 double unders
and then
3 rounds of:
15 pull-ups
15 overhead squats (40/30kg)
and then
100 double unders

I wasn't mentally ready for this workout to SUCK as much as it did. I've never gone into a workout thinking "this is going to be easy", but the suck factor on this one couldn't have been planned....or COULD IT!? Dun dun DUUUUN! I had the pleasure of doing this workout with the 7PM class, and everyone did GREAT!

Congratulations to Kristen on her unassisted pull-ups! She's a sneaky one, as I didn't even realize that she could DO unassisted pull ups until last night!

We have a lot of new faces around the fort this last week. Make sure you are introducing yourself to our ramp-up graduates so they can feel the Fort Love!

There's the graceful way to get out of your assistance band, and then there's.....well......this:

Special J shows us her graceful dismount