Yoga session today (Thursday) at 6pm. There is a $35 drop in OR $55 to cover 2 sessions. Jen has taught yoga for over 2 decades and we are looking ot expand her teaching hours here at CFM!
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Make your physical practice an all day, around the clock pursuit. There are 168 hours in each week and you spend about 3-4 of those at The Hut. In those remaining 160+ hours, what are you doing physically to support the training work you do?

If you spend time doing mobility before or after a class or focus in a WOD developing awareness of a solid, neutral spine to set up barbell lifts, but hunch then over the sink washing dishes or when you brush your teeth, and then sit ALL DAY long at your computer then you are missing opportunities. Opportunities to practice good physical positions in the mundane activities of living. If you work on opening up the hip flexors in a morning class with lizard lunges and some couch stretching and then sit at a desk or in a car all day long- you can understand why those positions are difficult to maintain. Seek out ways to be in good, strong positions all day long.

It is understood that you did lots of wall ball shots (ie light squatting) yesterday. But sometimes back-to-back needs to be done. And if you skipped Wed for some reason then that is fine too.
Loading today should definitely be at a weight that you could likely do 21 reps unbroken if you needed to… but it is NOT a 20 rep max. If that were the case, you’d be toast not just for the remainder of the 15-9 front squats- but also for the TGUs. Even though this is NOT technically a textbook “heavy day” the number of reps and the moderate load will get you feeling pumped like it is. The TGUs need to be taken with control even though it is technically FOR TIME. Focus on the movement pattern MUCH MORE than the clock.

For time complete:
8 Turkish get ups 70/50#DB
21 front squats (from rack) 70/50kg
6 Turkish get ups
15 front squats
4 Turkish get ups
9 front squats
Post time and loads to SugarWOD