WOD
Chipper
50 Burpees
25 GHD set ups 25 GHD Back Extensions
50 Swings 24kg
35 Pull Ups
25 Dips
Pad Hitting mat runs
KMWomens 5
Ground work
Choke from Ground
Bar Arm from Ground
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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