1/28/15 Wednesday (Unloading Week)

Warm up!

Main Set:
L3:
3 rounds Kettle Bell complex (light)
10 two hand swings
10 one hand swings
10 snatches per hand
10 clean and press
10 wind mill
10 turkish get up

L2:
2 rounds Kettle Bell complex (light)
10 two hand swings
10 one hand swings
10 snatches per hand
10 clean and press
10 wind mill
10 turkish get up

L1:
1 round Kettle Bell complex (light)
10 two hand swings
10 one hand swings
10 snatches per hand
10 clean and press
10 wind mill
10 turkish get up

*note* rest 2 min between rounds




We will miss you Meghan


























Today we lost a beloved member of our PFD family, dispatcher Meghan Lange. Our prayers and thoughts are with her young family. Travel well sister.

1/27/15 Tuesday (Unloading Week)

Warm Up!

Main Set:


All levels
2 min kettle Bell Complex
- 10 reps two hand swing
- 10 one hand swing (switch hands)
- 10 clean and press (switch hands)
- 10 snatch (switch hands)
Repeat until 2 min have passed


Then...
-20 KB windmill
-10 Turkish get ups


1/26/15 Monday (Unloading Week)

Rest Day!



1/25/15 Sunday (Unloading Week)

Rest Day!