Happiest of Birthdays (yesterday) to our beloved Coach Don! What a guy! If you spend enough time with him and know his story – he’s an amazing man, he’s an amazing coach, and we’re lucky to have him as a part of our family and our team!

So, can we blame today’s WOD on Coach Don? LOL!  Let’s not! But let’s get to work!

Today our four rounds includes some advances on the rig knee ups – if knee ups are getting easy for you and you’ve started working on toes to bar, then today we’ll work a strict toe bar progression to 90 degrees with a slow eccetric. Don’t worry – we’ll demo and explain! Additionally, we’ll see a new battling rope drill! We haven’t seen these since pre-COVID. Woop Woop!

We’ll work some planks, then a little 21-15-9 drill of KB swings and banded pull apart to wake you up from the planks.

Finally, a coordination drill – just know, there will be balls flying!

Happy Monday all!