3 rounds for time:

500m row
25 KB swings 25/35
2 min plate switches (4" plate)
25 KB swings 25/35
300 rope jumps
25 KB swings 25/35 

Post time to comments.


Daily Extras - 

  • Use heavier KB 35/54


Workout Notes: 

  1. That KB doesn't need to swing much higher than your belly button.

  2. Use your hips to thrust the KB. 

  3. Don't squat your KB. Yes, some disciplines require a squat with the KB swing. When we want a squat, we'll program one. Squatting your KB may mean you'll overload your body at some later point in the week, or undo some squats from earlier in the week. 


My girl has got skills! Just out using our fitness testing guns at “ Get Some Guns ” in Layton. It’s cool there. For $50.00 two of you can test out any gun they have (there are dozens). It comes with targets, “eyes,” “ears” and 100 rounds of ammo. We bought extra ammo and threw 150 rounds down range. Linds was best with the M&P Shield 9 mm and the Sig Sauer P238 (.380).   We are looking for a good hiking outfit. Not so worried about the 4 legged critters as we are some of the 2 legged ones we run into. Ask us the story about the guy we wandered into on the Zig Zag trail once. Weird fella.

My girl has got skills! Just out using our fitness testing guns at “Get Some Guns” in Layton. It’s cool there. For $50.00 two of you can test out any gun they have (there are dozens). It comes with targets, “eyes,” “ears” and 100 rounds of ammo. We bought extra ammo and threw 150 rounds down range. Linds was best with the M&P Shield 9 mm and the Sig Sauer P238 (.380).

We are looking for a good hiking outfit. Not so worried about the 4 legged critters as we are some of the 2 legged ones we run into. Ask us the story about the guy we wandered into on the Zig Zag trail once. Weird fella.

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