James C. L-Pull-Up, Ana Kip

11 & Noon

Snatch 1-1-1-1-1-1-1-1, weather permitting

Rain check:

Kettlebell Snatch Test:

Perform as many repetitions as possible in 10 minutes of 1.5P/1.0P kettlebell snatch.

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You may switch arms as much as you would like or not at all. You may place the kettlebell on the deck when you rest.

Firebreather (advanced) -rain or shine

Throwdown:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

1. Wall-ball: 20/14 pound ball, 12 ft target. (Reps)
2. 180 degree 2P/1.5P Kettlebell Swing
3. Double-Under/Burpee Complex
4. 1.5PX2/1.0PX2 Push-Press
5. Run 50 meters (complete passes only)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score.

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