Wednesday, October 22, 2014

Skills class with Coach Jake at 8:30pm (this class is designed for beginners, come join if you don’t have the skill)! Skills covered: kipping pull-ups, double unders, handstand holds & walks.
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Fitness:
Back squat, 5×3 (A)
For time:

• Row 1000m
• Then, 50-30-10:
• Kettlebell swings, 24/16
• Wallball shots, 20/14

Performance:
Back squat, 2×3 (80%); 2×3 (85%); 1×3 (90%)
For time:

• Row 1000m
• Then, 50-30-10:
• Kettlebell swings, 32/24
• Wallball shots, 20/14