I broke my back… my back is broken….SPINAL…
I never know what the guy is saying, but check it out for yourself.
Ha!! He captured it beautifully.
Nice work on 16.4, guys. If you’re still feeling a little hobbled, make sure to loosen up and get moving, however gently, to get things feeling right again. Perhaps run through a few squats, get in some good hamstring stretches, and spend some time in pigeon pose if you’re really suffering.
One more week to go!! No mandatory theme this week, but remember that you’re going for ALL the glory. Work with your team to put together a dance (I really like dancing) or similar to show your spirit.
Also, note: since we’re announcing the overall team winner this FRIDAY, we will only be counting points for members that complete the WOD by Friday evening. Please plan to do the workout on Friday (or, as a stretch, Thursday after the announcement).
Beer and snacks provided after the evening WOD. We earned it. Even if you do the workout earlier in the day, come crack a cold one with us.
If that’s out of the question, I still expect you to complete the workout and log your scores before Monday… you just won’t earn points for your team.
On to the recap:
16.4 was: 13 min AMRAP:
55 deadlifts
55 wall balls
55 cal row
55 HSPU
Spirit of Hale award for the week goes to Lance for his valiant, final-seconds attack on the handstand pushups. With only a few seconds to spare, he threw himself up to the wall and was able to fight for 3 locked out reps. He’s come a long way on this movement over the last month. Awesome work, Lance!!!
Team Spirit award goes to Legends of Hale. I haven’t seen it yet, but I heard their fox antics were epic. I hear masks give you the anonymity you need to really let loose. Nicely done, guys! Keep an eye on Instagram and Facebook for snippets.
Ashley hit a bit PR on her deadlift and then proceeded to lift the bar another 50 or so times. Yeahhhh!!
Top Rx scores:
Men:
1.Chinwuba Ezekwe
2.Patrick Brown
3.Lance Candelaria
Women:
1.Bekah List
2.Jessica Barba
3.Thao Pham
Top Scaled scores:
Men:
1.Imani Wilson
2.Mike Nevin
3.Cliff Atkinson
Women:
1.Bibi Jackson
2.Bonnie Zweben
3.Kate Smith
Team points for week 4:
1.Tiger Claw: 27 points
2.Legends of Hale & Smoking Dragons: 24 points
3.Herd of Unicorns: 23 points
Overall standings, with ONE week to go:
1.Herd of Unicorns: 152 points
2.Tiger Claw: 137 points
3.Legends of Hale: 101 points
4.Smoking Dragons: 97 points
Can’t wait to see what excitement Thursday’s announcement holds.
Coach “standing up is hard work” Heidi
Workout of the Day for (3-23-16)
Announcements:
2nd annual Hale Throwdown will be Saturday, 4/23–Rx and Scaled divisions available; Early Bird registration is $40 and runs through Friday, 4/1
Workout:
Work up to a heavy set of the complex
1 squat clean + 1 thruster + 1 shoulder to overhead
