physical. 02/04/15

    5 rounds of:

    20 Jumping pull-up
    15 Kettlebell swing @ (up to) 50% BW
    10 Medicine ball shuttle run (20yd. ea. @ 15lb. W, 20lb. M)
    1 minute rest

    Kettlebell swing: Scale weight to ability for 15 quality, uninterrupted reps in each round. Shuttle run: Ball remains in-hand but touches the ground at the end of each run.

    Then, skill work:

    Whatever we need the most/ Whatever the instructor leading the group points you towards

    Suggestions include: Double-under, 2-arm kettlebell clean, kettlebell snatch, mace 360, power clean, rope climb, tumbling.

    Practice several of the movements above, and note improvement in each before moving on. Begin by establishing the basic positioning and movement, and add depth and difficulty as each piece improves.

    Out. …the best way out is always through. Robert Frost