Newbie Day 2 – KB instruction – Teach swing, rack hold, cheat clean/dead clean, etc. as time permits
Vets – The JR (non-assessed)
R – 5 rds, W – 4 rds, B – 3rds
Parking lot to Ralph McGill Run
8 Push Press per arm R (40+, 30+) W (35, 25) B (25+, 15+)
10 Box Jumps (sub 10 step ups per leg)
10 Burpees
8 Hanging Knees to Chest
Early finishers:
10 Bird Dog (per side)
10 Moving Dead Bug (per side)
10 Superman (with 2 sec hold at the top)
10 Mtn Climbers the hard way (total) (with 2 sec hold)
Repeat