Happy Birthday Kenny. Thank you for being the person that you are. You push so many of our members every day. I especially appreciate the days that you come back just to work out with some of our guys that come during the evenings.
It says in the book of Proverbs that:
"As iron sharpens iron, so one person sharpens another"
This is what Kenny does. He sharpens others around him.
Group Warm up:
line drills
Empty bar warm up
We are going to skip strength today and jump straight into the workout
Metcon
For beginners we will only do 1/2 of
the WOD. Everyone else, Get to it!
"The Filthy 50"
50 Box jump (24', 20')
50 Jumping pull-ups
50 Kettlebell swings (52,35)
50 Walking Lunges
50 Knees to elbows
50 Push press (75,55)
50 GHD Back extensions
50 Hang Power Cleans 75/55
50 Burpees
50 Double unders
Overtime:
Foam Roll
Mobility
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