Today's Workout: 071411

Skill: Hand Walking

Hang Power Snatch 5-5-3-3-1-1

WOD: 21-18-15-12-9-6-3 of:

Box Jumps

Ring Dips

…for time.

Mitch gets his knee surgery today! A small step backward to make huge strides later. Good luck, buddy!

See his brother, Brent (owner of Steel City MMA) fight on Saturday night! Tickets available at the door (the Catalyst batch is sold out!) Come and see the rockin' new SCMMA logo and make NOISE!