NEW BOOTCAMPS START MONDAY!
WOD for Friday 062411 – Click Here For Today’s Schedule
150 KB Swings – Russian (52/35)
Run 200m every time you put the KB down
Post OHS Loads and Metcon Time to Comments
For the strength segment, perform five sets of 3 rep Overhead Squats as heavy as possible. For safety’s sake, consider dumping the bar from overhead (don’t drop it on the racks, please) rather than lowering it back to your shoulders.
For the Metcon, focus on a “snappy” Russian KB Swing and “throwing” the KB back down between your knees. Check out yesterday’s Facebook Page for more demo videos from Jeff Martone.
OPEN GYM tonight from 7-8pm! Make up a missed WOD or work on your lifts!
Upcoming Foundations Courses
Starting June 28th – (Tues/Thurs @7pm) — Only 3 spots left!
Jeff Martone on the KB Swing!