Ready, set….

Tuesday, February, 21, 2012

Bottom of squat, 4 minutes
Keg drill, 2 minutes

Jog 200 meters
10 Double unders
10 Wall extensions
10 Double unders
10 Wall squats
10 Double unders
10 Light Kettlebell swings
Jog 200 meters

Skill: Practice rope climbs

Workout of the day:
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double unders

Cool down:
Calf stretch
Seated pike stretch



Congratulations to everyone who participated in this past weekend’s Shakedown!  It was wrought with judging controversy, over the top enthusiasm, no-reps galore, all kinds of victories peppered with agonizing defeats.  But mostly it was fun as hell!  Competition in all it’s forms teaches us something about ourselves we couldn’t possibly know under “normal” circumstances.  This week as we participate in the Open, there will be no-reps, crazy enthusiasm, PR’s in abundance, breakthroughs, breakdowns, a huge amount of fun, camaraderie, and a whole new level of intensity to what you do everyday.  What are you waiting for?  We are 45 and counting…..sign up here.  




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