Congratulations to our new Level 1 & 2s!! Pictured left to right: Keith, Courtney, Taylor, Sauro (topped with baby Sauro), Mark and Mario. Mario noted last night that this group of gentlemen were the best prepared testers so far. 

“Persistence beats Resistance.” 

WLC Day 39: Remember the Dunk Truck is coming November 9th. 

Recommended reading from Noah Kagan: The Life Changing Magic of Tidying Up. Amazing philosophy and tidiness book. Work towards decluttering a little bit at time. Do you see the parallel to our programming?? Minimum effective dose. 

Warmup

Jump rope 3 minutes 

3 Sets
10 Swings
5 Overhead Reverse Lunges R/L (L0/1- goblet lunges if necessary)
5 Down Dog Pushups

Skill

15 Minutes
Review Single Arm Swing
Kettlebell Clean
-rack position 
-drop and hike/drop and swing/drop and clean 
-singles from the floor, then sets of 5

Lift

Levels 2-4
3 x 5 @ 70/75/80%
Squat

Level 0/1
5 x 8
Double Kettlebell Squat

Conditioning

“Sauro” 

15 Minutes AMRAP

Levels 3/4
7 Deadlifts
4 Overhead Squats
10 Pull-ups 
25 Double Unders

L4 – 135/95, C2B

L3 – 115/75, chin over bar 

Levels 0-2
7 KB Swings
4 Goblet Squats
10 Pull-ups
100 Single Unders

L2 – 24/16, bands or jumping

L0/1 – sub ring rows if necessary