Congrats on the race Stacey and Karen
WOD – “Gordian Knot”
Today we tackle a simple couplet that allows us to hit these movements fast and aggressive. Toes to bars will accumulate and efficiency here will be key. On the rower, start with a 1/2 1/2 3/4 Full stroke pattern to get the flywheel moving at maximum velocity with least amount of effort. This is developing our ability to move swiftly with low loads, go harder and faster than usual – the finish with only 10 of each will be an all out sprint.
We have set up a midline and strongman effort after the WOD, that work should be done for quality with swiftness in mind. Do better, not more.
**SAVE THE DATES**
Friends-Giving November 16th – invite posted in community page
December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online)
Holiday December Party – Beautiful Dinner and Social Event, to be announced