CrossFit Ballwin – CrossFit
Major Thomas E. Kennedy
20 Soldier Kicks
10 Box Step-Ups
Take time to build up to weight & height, according to movement standards.
Pull-Ups: Keep the kipping out of the PU today. Scalable options are Jumping PU & Banded PU. Increase bands as needed, in other words these should not be easy to complete.
Box Jumps: 36″ is going to be challenging for most, but can offer a stimulus to surprises oneself. Find a height that is workable, but maybe something that you haven’t completed before in a WOD.
Overhead KBS: Again as in the BJ’s this should be a challenge. Find a weight that would be just slightly heavier than you’re use too. The grip is going to want to fail, so keep the hands dry & chalked.
TK (AMRAP – Rounds)
8 Strict Pull-ups
8 Box Jumps, 36″
12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here
*We’ve been beat up this week, so take some time to work on the stretch out the tight spots.