CFQ

"Prokop" (Named after my machine gun section leader who thought ring dips were easy, until he tried them)

1130:
-800 meter run
-50 x ring dips
-50 x 50 lbs. KB swings
-50 x knees to elbows
-50 x burpees
-800 meter run

1215:
-400 meter run
-25 x ring dips
-25 x 35 lbs. KB swing
-25 x knees to elbows
-25 x burpees
-400 meter run

It was a hot one out there today, but everyone put out a great effort. I saw a lot of good form on the KB swings. It's important to remember that it is an explosive move that uses your drive up and your hips to throw the weight up. Awesome out put by all.