Wednesday 011316

An oldie but a goodie.  James (OPT) has coached a few of the guys on staff and some friends of ours (back in the YE old day, when his gym was basically a barn in Calgary, Canada), and is a good friend to the CFDC community.  Check out his current project at



3 rounds for time;
400m run
21 KB swings overhead - 53/35lbs
12 pull-ups

Post KB load, pull-up style, and comments to time.