Russian Toes


Partner Rowlling: 1,000m

Like bowling, there are 10 frames.
Each 100m represents a frame. 
Each partner will get 5 frames. 
Goal: Land exactly on 100m.
The number Over/Under 100m represents squat therapys w/pvc owed x2.  
Landing on 100m=Strike! No penalty


Hip/Quad Stretch


Turkey Trot 1k,5k,10k on Thursday!
Starts at 8am!

Squat Day:

Back Squat 1RM (if all 3 singles were made)
Back Squat 4x7@65% of 1RM
New Athlete 3x5

Skills & Technique: (Click below for links to more info)


Russian Toes 

11 Russian Kettelbell Swings 32/24kg
9 Toes-to-Bar

8 Minute AMRAP
Score total reps.