30 October 2017

MONDAY 171030

Station Rotation at Krav Maga:

Forty Five Seconds “On” followed by Fifteen Seconds “Off” (One Round)

Assault Bike
Concept2 Row
Weighted Jump Rope (or Double Under)
Battle Ropes
GHD Sit-up

Rest as needed then,

“The Chipper”

For time:
60 Double Unders (At HQ)
50 Kettlebell Swings (At HQ – 53lb. / 35lb.)
40 Burpees
100 Meter Farmers Carry (1KB x 53lb. / 35lb.)
30 Pull-ups (At Krav Maga)
100 Meter Farmers Carry (to HQ – same KB)
20 Goblet Squats (At HQ – same KB)
10 Single Leg Squats (5 Each Leg – At HQ)

Note: This Chipper is gonna’ be a good one! Bring your A-game and some water!

IMG 1155



Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)


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