5 rds for time – 20 box jumps (8 risers per side) 20 burpees. neil – 14:28 marty – 16:30 great workout for core, jumps worked legs and stomach and burpees, well, they work everything.  at the end of the day all body hurts!

the key when pulling the knee through to pass half guard is securing a under hook opposite of the side you’ll pass. if passing to your opponents right side, secure a grip with your right hand, elbow close to body and knee, slide right knee through and angle to side you plan to pass. with […]

run for 40 mins and cover as much distance as possible. able to run 5.72 miles – felt ok, a little sore and tired from yesterday’s workout.

amrap in 15 mins. 250 c2, 20 thrusters at 45 lbs and 10 pull ups.  great cardio workout – was able to complete 4 rds.  started rd 5 but only completed 20m of the row.  will use this workout as a “test” workout and retest in a month.