I was thinking about doing some kind of social night here in the near future for KBC. Maybe the weekend of Bring a Friend Days, so your friends can come too and see how awesome we are?? We can all go out for dinner and/or drinks on a Friday or Saturday night. Let me know what you guys think! Feel free to email me your thoughts and ideas, post them on Facebook, or comment on this post. Have a great Friday everyone, and see you Sunday!!
In teams of 2: 3RFT (40 min cap) 400m run w/ plate 45lb/35lb 40 Squat Cleans 95/65 | 75/55 | 45/35 30 Shoulder-to-overhead 95/65 | 75/55 | 45/35 20 Pull Ups | Assited PU | Ring Rows 10 Synchro bar facing burpees
Both partners complete the run together but only one carries plate at a time. Break up reps however they want, burpees must be done together.