Warm-up: 400m Row, 10 Arm Swings, 5 Wide, Normal, and Narrow Chin-ups and Push-ups, Foam Roll T-spine, External Rotator Cuff Stretch, Lax Ball in Pecs
Snatch: 20 minutes to work to a heavy single; 80% of heavy single on the minute for 10 minutes
MetCon – AMRAP 12 minutes:
20 Box Jumps (24/18”)
10 Ring Dips
And so Ktown grows another year older. We like to think we also grew another year wiser. It’s really awesome to see a lot of the original Ktown 1.0 crew still with us crushing their old numbers. Travis McCroskey comes to mind as one of the originals that has come a long way. He and I perused the early pages of his logbook the other day and saw that in his first ever workout at Ktown he pulled a heavy set of five on the deadlift…95lbs. To put that in perspective, he now pulls 385lbs for a single – in the buff.
Miss J and I were discussing other stories similar to Travis’s last night. Do any of you have a story like that about yourself or someone else at Ktown? We’d love to hear it! You do not need to be an original to have a story like this though. I’ve run out of fingers and toes to count the people who have made dramatic changes since joining our family.
Let us know your story in the comments!
I wonder what year 3 holds in store for us,
P.S. – Long weekend ahead, expect something heinous tomorrow…