NEWBIE CLASS: 8am
7 Minutes to perform as many burpee Muscle Ups (Ring Heights set at 82″ for both men & women) as possible.
If you cannot perform burpee Muscle Ups, perform burpee Pull Ups (men & women use middle height bar)
Rest 5 Minutes
7 Minutes to Establish 3RM OHS. Bar must begin on the ground – not from racks.
Post scores for each component to Comments.
This week’s PG-13 Kickstart Challenge includes a special tribute to the Koch’s, who’ve been an absolute blessing to the CFS community. Many of you know that USMC Captain and CFS coach, Andrew Koch will be leaving soon (followed later this fall by coach Elizabeth and their two beautiful daughters, Olivia and Alexandra) to serve in a new duty station and ultimately to deploy overseas. Please be here TODAY at 12pm for a challenge/clinic dedicated to the Koch family!
THE 5KOCK WOD
TIRE DRAG 100m
HEAVE THE MEDBALL OVER THE WALLS (10 reps @ 50LBS)
END OVER END TIRE FLIPS 100m
KETTLEBELL CARRY 100m 70/55
OVER THE WALLS with SANDBAG (walls are 50m apart. Sandbag carried the entire time)
CLIMB THE ROPE 2 TIMES
HIT THE TIRE (50 TIRE STRIKES)
50m PROWLER SLED PUSH (with partner on the prowler OR 100m without partner)
KNEES ON GROUND LOW CRAWLING 100m
NEVER FORGET WALL GAZE - Spend 1 min actually looking at the faces of those Fallen Heroes pictures that we have in the gym. Also realize these pictures are representatives of the OVER 6,650 service members so far who have given their life in service to the United States in the wars in Iraq and Afghanistan. Think about their sacrifices and their families. Feel free to pray for their families during that minute also. Everyone write something nice on the whiteboard to the Koch’s!