WOD
Ten Rounds
10 Pull ups
10 Dips
10 Set Ups
10 Squats
~28 min
Two Rounds
1m push ups
1m set ups
1m squats
1m burpees
WOD 3
5-3-1 Week One weights
Military Presses
Squats
Dead Lifts
Krav Maga Open Teaching
Hand strikes
Kicks
Exercise
8 min of each with 3 min of rest between==Total of 24 min of work
Free Gatorade and an outside conditioning workout for everyone
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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