WOD
Three rounds
Run 400M
7 Jumping muscle ups (hard today, need to loose 5-10)
21 swings
KM
Ring push ups-left rights
Groin Kick-down hammerfist
Shove --attack high or low pad
Front Kick
Headlock from side
Yin
Mat work
Cow face legs
Squats
Sphinx
Tripod
About Me
- Jeff
- I am a husband and father first, my wife's biggest fan and my children's biggest cheerleader. I am a certified Krav Maga instructor and shodan in Wado ryu karate. I currently teach at Charleston Krav Maga and use Crossfit and kettlebells in support of KM training. I am lucky enough to train with some really fantastic people. Two philosophies guide all my training--Gregg Glassman's "World-class fitness in 100 words" and Rory Miller's “You need to be able to do things to mitigate danger. You only need to think you can do things to alleviate fear. ” My pet peeve is half-assed effort...in anything.
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