Tuesday December 6th, 2016


(Practicing pistols always yields awesome photos.  Here is Keith working on sinking his hips back and using his arms to carry him down into the squat.  Love it!)

Register for Classes on Mindbody, Post Scores to WhiteboardCheck-in on Facebook

Skills Session:


**Work with specific athletes on where they are at.  Kick to HS, HSPU (kipping technique), Freestanding holds, walks, or pushups.


Level 1 & 2 WOD:


Abmat Sit-ups

Kettlebell Swings (70,53)

**Choose a KB weight that will challenge you, but you can still do 10 unbroken at a time.  This is a requirement.  DO NOT SANDBAG IT.




Box Jumps (24,20)

KBS (Choose a weight that is challenging, but will enable you to do unbroken sets)

**write the weight of KB you used on the whiteboard


Grunt Work:

5 minute row for max calories

MOD 1: KB (53,35)

MOD 2: KB (35,20)

MOD 3: KB (20,18)