Welcome Back Friends! Tues, 10/4

It was a fun day at the box as we got to welcome back two old friends!

David has come back after an extended break…

and Kinsey, our nutrition expert, has followed her heart back to Maui from Washington (that or it was starting to get too cold there!)Kinsey will be offering some clinics, sharing her knowledge, personal experience and passion for good nutrition with us very soon.

Mahalo to both of you for finding your way back to us!

Power Quarter Hour:  Press (and back squat if you missed Monday’s workout)

Warm Up:
25 double unders
5 dead hang pull ups
25 GHD sit ups
5 dead hang pull ups
25 mountain climbers
5 dead hang pull ups

Mobility/Skill:
Kettlebell Complex

WOD: 10-9-8-7-6-5-4-3-2-1
Before each round run 100m
KB push press (each arm)
Push up
Box jump