WOD
7 Rounds
10 wall balls
10 pull ups
Anchor bar striking
Mat run stiking
KM1
Covering against hook and tombstone pad
Choke from side
Drill pad slam followed by choke
House of cards
groin kick--knee--hammerfist--elbow--burpees--choke from side--- pad drive
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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