Warm-up: 10 Pull-Ups, 20 Double-Unders, 4 Turkish Get-Ups (2 each arm) (50/35lbs), Farmer’s Walk circa bldg. (50/35lbs)
Push Press: 1-1-1-1-1
MetCon – King Kong:
3 Rounds for Time
1 Deadlift (455/315lbs)
3 Squat Cleans (250/185lbs)
4 Handstand Push-Ups
It needs to be said that Taylor did his first ever RX’ed King Kong today and busted out a time of 6:17. He was the only person to do it prescribed. Well done, Taylor.
Secondly, I would like to introduce some more amazing Ktowners to the family. Hopefully you will welcome them too! Say “hola” to… Clint Sadler, Adam Shipley, Mike Lowry, Perry Taylor, Charlie Morgan, Tommy Kirby, Marly Maples, Kirsten Guilliams and anyone else who has recently joined that I have forgotten to mention here. If you aren’t listed it doesn’t mean you are any less important! We love you; it’s just that I have a bad memory.
Lastly I will end with this… we will be outside tomorrow so be on time and if you come early meet us around out back. Also, you may want to wear sunscreen?
Great job King Kongers,
<3 Coach Miss J