Congratulations to Geoff and LB for taking 3d place in the Villains vs Heroes competition this weekend in Woodstock!! (They were tied for 2nd at the end but lost in a tug-of-war tie breaker.) Thanks to everyone that came out to support them throughout the morning!!

Tomorrow night at 7pm: Level 1/2 Testing. Be sure to sign up under workshops and bring any required equipment with you including your notebook, jump rope (you must have your own in order to test), and deadlift socks.

***Anyone testing Levels 2-4 should test out of the deadlift requirement today.***

Warmup
Dynamic Athletic Movement

10 Kettlebell Halos
Then
3 x
10 Swings
5 Overhead Lunges R/L
(L0/1- goblet lunges if necessary)
5 Down Dog Pushups

Skill
Review Single Arm Swing
Kettlebell Clean

Lift
Levels 1-4
3 x 3 @ 75%
Deadlift

Level 0
5 x 5
Double Kettlebell Deadlift

Conditioning
“Thump”

All Levels
5 Rounds
15 Swings (Hardstyle!)
10 Pushups

Weights:
L4 – 32/24, L3 – 28/22, L2 – 24/20
Time limits:
L4 – 6:00, L3 – 8:00, L0-2 – 10:00