Who’s The Big Winner Tonight?

NEW BOOTCAMPS START MONDAY!

WOD for Friday 062411 – Click Here For Today’s Schedule
Overhead Squat
3-3-3-3-3
–Rest–
For Time:
150 KB Swings – Russian (52/35)
Run 200m every time you put the KB down

Post OHS Loads and Metcon Time to  Comments
For the strength segment, perform five sets of 3 rep Overhead Squats as heavy as possible.  For safety’s sake, consider dumping the bar from overhead (don’t drop it on the racks, please) rather than lowering it back to your shoulders.

For the Metcon, focus on a “snappy” Russian KB Swing and “throwing” the KB back down between your knees.  Check out yesterday’s Facebook Page for more demo videos from Jeff Martone.

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts!

Upcoming Foundations Courses
Starting June 28th – (Tues/Thurs @7pm) — Only 3 spots left!

Upcoming Bootcamps — Beginning MONDAY!
Strength & Conditioning Bootcamp – (M/W/F @6:15am)
Strength & Conditioning Bootcamp – (M/W/F @7:15am)
Strength & Conditioning Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp – (M/W/F @7:00pm)

Jeff Martone on the KB Swing!
[youtube]http://www.youtube.com/user/TacticalAthlete#p/search/3/HX42k6YHBqg[/youtube]