Thursday, July 13, 2017

Get the 2-year shirts at the anniversary party

Saturday, Kevin and Liz's house. Be there.

We'll be debuting the yellow 2-year shirts. I know, I know, some of you have been waiting two weeks for your shirts, you'll get them at the party.

The gal's tanks are in. Pick yours up if you ordered them.


row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips


power clean 3-3-4x3


5 push-ups between strength sets

Group Workout

6 rounds:
10 pull-ups scaled to full ability
10 kettlebell halo


4 rounds:
3L, 3R kettlebell clean from ground with a 0:30 rack hold on the third clean on each side
4 sprint starts
0:20 rest


60 1-arm kettlebell swing at a light cool down weight


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