I had a good surprise this morning. My brother showed up for the first time. He has been talking about it for a while now and the motivation that he needed came from his buddy John Monaco out of Cali. John is in town visiting so I decided to create a WOD in his honor and name it after him. So here is the WOD:
1 round on the minute every minute for 11 minutes. If you finish early you get to rest.
- 4 push-ups
- 6 med ball throws over the pull-up bar. 20/14 lb ball
- 8 kettle bell swings. 2/1.5 pood
Have a look at the video. Kevin and John are both naturals!