Part 1.  (8 Minutes)

500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pull-ups

Post time

Last done:  August 13 2012

Rest 2 minutes then

Part 2. (8 Minutes)

Starts at 10:00 on the clock.

5 Rounds for time

10 Burpees
10 Sumo Deadlift High Pull (75/55 lb)

Post time

Rest 2 minutes then

Part 3. (8 Minutes) 

Starts at 20:00 on the clock

4 Rounds for time

25 Kettlebell Swings (35/26 lbs)
25 situps 

Post time

Last done:  Aug 08 2012

Your score will be all 3 times combined.
There is an 8 minute cutoff on each workout. If you finish before the cutoff then you will get a longer rest period before the next part begins.

Upcoming Events

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Kettlebell Seminar  – Feb 23 2013  – Sign up!!!!  

The kettlebell seminars will be opening up to other gyms in the area. so signup before it’s full.

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You guys need to sign up for these as soon as you can.