For those of you not on social media, Gunnar Ward finally came at 1:12am Tuesday morning!


8.6 pounds and almost 22 inches long, I am praying to the gods that there will finally be a 6 foot Ward!  Lindsay was unbelievable throughout the entire 18 hours of contractions and 4 hours on the delivery table, I was blown away by how much grit that young lady has.  There was a huge 38 North contingent in the delivery room.  Jessica R was right by our side and I am campaigning hard for Kristen S and Coach Jordan to take RN’s of the year in the great state of California.  Thanks for all of your texts and messages they were all appreciated.  A big thanks to Coach Leanne for picking up the slack while I was away.  I heard you guys crushed the Back Squat Monday with around 30 PR’s!  I am looking forward to getting back in tomorrow to coach and seeing all of you.

A) Coaches Choice Warm-up

Every 2 Min x 6 sets(3 each) Rotate between these two movements

B1) 30 sec wide-grip tempo kipping pull ups with 4 sec to bottom position (scale to ring rows with same tempo)

B2) 30 Sec Ring Dip lock out (lock out at top of ring dip and hold) try for UB but do what you can within that 30 sec.  Scale to lock out on box dip

C) 5 Min EMOM

2 Pressing Snatch Balance

2 Min Rest

5 Min EMOM

2 Snatch Balance

D) Every 7 Min x 3 Sets

500m Row

Post high eights on balance’s and Post all 3 sets on board