Tuesday, August 23 'DU/box jump/KB swing'

Ask three people and you'll get three different answers on this one, but which of the three exercises was the most difficult for you? This was a potent triplet that delivered serious gas.

5 rounds:
40 double unders (*= 3:1 single sub)
30 box jumps, 24" box
20 kettlebell swings, 1.5 pood

Lynde- 35#  35:01
Amber- 30#  35:47
Alice Ann*- (3)  20"  30#  22:53
Sam-* 20"  35#  35:44
Teresa-*  (3)  20"  35#  20:53
Casey- Rx  24:28
Dan- Rx  27:04
Joey- *  20"  35#  29:11
Matt- * (4)  20"  30#  30:45
Tammy-*  20"  35#  33:50
Richard-* (3)  24"  35#  11:21
Andrew-* (3)  24"  35#  13:22
T-* 27:28

Great job guys. This was a long session on a hot day. We had some terrific efforts and really good fuel to deal with the gas. Understand? It's ok, you don't have to. Big good job to everyone getting the double unders. We must embrace them.

Outstanding session Matt, Kim, Richard, and Andrew. Good puppies. Good futures at CFSF. Super strong session Madman, and Son of Zeus. At prescription. Argh...

http://www.mobilitywod.blogspot.com/

Find a few mobilization/stretches for a warm-up and/or cool-down while at CFSF and do them. Your body will thank you with higher levels of performance and comfort.

Big THANKS to Joey for acquiring, cleaning, and stenciling the biggest freakin' tire I've ever seen. More big THANKS to Casey, Matt, and Dan for helping him load it up and bring it home to CFSF. We are going to have some serious fun with this mother of all tires.

Thanks for another great day of training and conditioning at CFSF, where in the midst of this August heat, is still the coolest place to be.

Be someone special.
CFSF