Mark your calendars! February’s Self Defense Seminar will include ground work!!

Master Pagano will be opening his doors to the community to further our knowledge of Women’s Self Defense while incorporating some ground work while in their Glen Mills studio.  Bring a friend or two – last month was a GREAT start filled with beginning techniques, but self defense is something that needs to be practiced regularly so your defense become instinct if ever necessary.

12-30-16

Open Work Out 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bar
50 double-unders
15 squat cleans @ 135/85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.