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.



Warm-up

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

Strength

power clean 3-3-4x3

Accessory/Skill

5 push-ups between strength sets

Group Workout

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

then 

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

then

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



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