First WOD and KM teach

WOD
Resistance bands used on all
50 of each
Lefts-Rights-Combinations-Elbow-knees-front kick-up chopper-down chopper
Finished with 50 knees to chest on suspension

Krav open
laps
Mat widths
Lunge forward backward--bearcrawl, pushup--long jump squat--advancing burpees---shrimp, setups

L and R, Groin Kick, Knee
Getting up 4 ways--face down spring up--360 roll with momentum get up---360 roll with spring up--regular get up

Worked not getting kicked in head defense
Punch-sprawl-roll away from kick--up--groin kick--knee
Pad drop to face to simulate stomp---roll out at arm movement- up knees--
Went to three person on this one

Heels are back feeling like crap after 5 days with totally nothing then one day of work. SUCKS!!!!! right now, screw it.