Thursday, November 21st

Main – WOD

Ring Rows (No Measure)

6 sets of 10 second holds:

Bottom of ring dip
Top of the ring dip

You may use a band for assistance. Alternate between up and down sets. 2 heats will be used to allow for a short break between sets.

What the KETTLEBELL!! (Time)

For Time Using A Single Kettlebell:

200m Farmer Carry, then…

10/9/8/7/6/5/4/3/2/1
1 Arm KB Snatch
Walking Lunges in Front Rack Position
Rx =
53/35 (Or similar weight using DB)
Front Rack Lunges

Rx+ =
Overhead Walking Lunges with KB

Time Cap = 15:00

POPULAR POSTS

Some Bullshit.

After twelve years of owning a business, I have a confession to make. This sign hung to the right of my front door for years.

Get Pissed.

You need to get frustrated.  You NEED to feel like you have no clue what you’re doing and not run away from those moments. Something

There are no Silver Bullets.

There are no Silver Bullets. Only Golden BBS. What I mean is that people hire trainers because they want their problems solved. They want a

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!