30 Squat Cleans  95#/63#

30 Pull Ups

800m Run

3 times.

Rest 3 minutes.

200 Sit Ups

Post time.

Coaching Tips:  Since we haven't got a 400m out and back route set up yet, we'll do two 400m runs per round.  Once you've completed "Badger", move your bar aside,  rest 3 minutes and then start your 200 sit ups.  Remember, it's up to you to prepare your hands for the workout.  Keep your hands from tearing by maintaining them daily.


Reflections.  Our year is almost over. Was it the year of reaching the goals you set at the beginning of the year?  Or, was it another year of falling short of the high expectations you held at the start?  Either way, what's most important is, did you put a plan into action?  It's one thing to have a goal, but quite another putting a plan together to make that goal a reality.  Start thinking about the things you want to achieve for the upcoming year.  Write your goals down.  Make a plan to make those goals happen.