Not too much today in terms of discussing mechanics and things. 

Most of us haven't repeated "Baseline" since we first did our CF intro session-however long ago that was-so we'll repeat it and see how far we've come along. Did push ups from the knees and now can do full push ups? Couldn't do any pull ups and now you're kipping? Take a moment and relish in the progress you've made, even if it's slight. 

This test/re-test is a prelude to a testing week we will having the first week of March. Stay tuned for more details on this testing week. 


STRENGTH

A. 5 x 2+2+2 Snatch pull + Snatch + OHS
B . 3 x 10 BB lunges (front rack).  AHAP

METCON
"Baseline"
500m Row
40 Air squats
30 sit ups
20 push ups
10 pull ups

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