WOD
5-3-1 Benches
12m 30s work/30s rest swings 20kg
10m TGU with 20kg
100 sledge swings
KM 3
Side and Back hammerfists
Choke from front with push
Choke from rear with push
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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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