Monday



In the words of my Italian ancestors - "It's just business"


KoR is closing it's doors to the general public.  Equipment is being sold as we speak.  The C2's along with Bulgarian Bags & Heavy Kettlebells were sold today to a guy I can't stand.  I will do my best to get dibs on whatever we can.  The doors will remain open to the Wolfpack.  The building lease will go into default on July 1.  Vito told me that it will take 30 to 60 days until he has to be completely out of 123 Catalpa.  And that's that.  See you at 0600hrs for the following.

Warm Up:

• Running Drills x25 yds
• Big Hollow Rocks x20
• Air Squat x15
• Pass Thrus x12
• Leg Swings - Straight/Lateral x10
• Shoot Thrus x20
• Long Stretch x8 total - alternate

Sled Work:

• 90# Prowler x40 yds (Hi/Lo change @ halfway point)

**3 rounds each athlete  - 5 burpee rest period

W.O.D.
3 RFTx

• 50 Walking Lunge
• 40 Box Jumps
• 30 SitUp GetUp
• 200m Run
• 10 K2E
• 15 SDHP Between Rounds (not at beginning/end)

"The greatest mistake you can make in life is to continually be afraid you will make one."

- Elbert Hubbard

Stay strong!
-Johnny