Ashley getting a PR on the Squat Clean at 105 pounds!  The inspiring moment of the day.  

Hope everyone had a Merry Christmas.  Be sure to work off all those sugars with “Helen,” one of the most fun benchmark girls!  

Workout of the Day
Strength of the Day Back Squat
Level 1:

3 Rounds:

200m Run
21 KB Swings
12 Ring Rows 


Level 2:

3 Rounds:

200m Run
21 KB Swings, 1 pood
24 Ring Rows 

Level 3: 

3 Rounds:

400m Run
21 KB Swings, 44 pounds
12 Pull-ups

Level 4:

“Helen”

3 Rounds:

400m Run
21 KB Swings, 1.5 pood (female rx 1 pood)
12 Pull-ups