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So ten minutes turned us inside out. Let's try twenty. Thanks CFHQ!

'TK'
20:00 AMRAP
8 Strict pull-ups (*kip)
8 Box jumps, 36" box
12 Kettlebell swings, 70/53

Teresa-  6 + 8 reps* 36" 53#
Todd McK- 6 + 1  36" 35#
Paige- 6 + 16 reps* 24" 35#
Paul- 5 + 2 reps* 32" 53#
Derrick - Rx  6 + 13 reps
Erin- 4 + 16 reps* 36" 35#
Todd- 8  36" 53#
Quincy- 6 + 16*  24" 53#
Mary- 7  24" 35#
Ryan- 8 + 12  36" 53#

Good job holding tight for twenty minutes. Good job going Rx'd Derrick!

Most were intimidated by the 36" Box jumps at first. It just took a few rounds to become more comfortable. Good job nailing the prescribed height. If you are still uncomfortable about Box jumps don't worry- it never lasts too long. Practice, and stay aggressive.

We talked about a few things with the Kettlebell swing, among which was not going into extension at the top but maintaining a more "hollow" position with a tight butt, and reinforcing the need for active shoulders at the top as well. Good job hitting those targets.

The inability to perform 8 Strict pull ups was what prevented several people from getting this session as prescribed. Keep practicing Strict pull ups by using a Pull-up ladder. One Pull-up, take a rest. Two Pull- ups, take a rest. Three Pull-ups, take a rest. Go until you fail. Then start back over at one and repeat the process.

This workout is named in honor of  U.S. Army Major Thomas Kennedy, assigned to Headquarters, and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, who died on August 8, 2012
from wounds suffered from an insurgent attack in the Kunar province Afghanistan.

Thanks for another great day at CFSF. You are all awesome.

CFSF will be CLOSED from 12-30 through 1-2. The next training day will be Friday, January 3

The only way out is through.
CFSF