Warm up: 600m, shadow box

Skill work: inside defense, double leg takedown

Workout:

Big Dawgs
4 rds
35#db push press x 21
box jump x 28
136 straight hard fast punches on heavy bag

Pack
4 rds
25# db push press x 21
box jump x 28
93 shf punches on heavy bag

Puppies
4 rds
15# db push press x 15
short box jump x 18
68 straight punches—work good form

skill: hook

Jason I missed your work-out. Sorry, had a date with Angie :cry:

It was a good’un, Big D. Very challenging class. I love doing the take downs and it was a good drill to mix the punching and takedowns.

The workout was killer. I probably could have done a heavier dbs. Nichole rocked with her 20#dbs! I used 15#s and did four rounds in I think 12:25 but it might have been 15:25…I was afraid to do the the box jumps on the 20” box in the drill so I did step ups.

This class makes me sweat the most of any workout. Makes me wonder if I’m putting everything in to CrossFit