Welcome Knights!

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

St. Mary's will be at Catalyst Gym this morning at 9am.  They're learning how to clean, squat, deadlift, and bench press – staples in the football life.  They're going to flip tires, jump onto and over stuff, push and pull sleds, and swing kettlebells.  Want to play college ball?  Better have a good clean; your pec deck numbers don't count.  Biceps curls?  Good for getting food to your mouth faster.  Smith machine squats?  They make your quads look great on the bench.