Four PAX came out in the poor air quality to earn their gains! I promised to not run to not have to be sucking wind; however, I didnt say the WO would be easy 😉. Here is what we did…

Warm up

– SSH x25ic

– Arm circles x10ic

– Circle arms x10ic

– Seal claps x10ic

– OH claps x10ic

– Moroccan night clubs x10ic

– Low slow squats x10ic

 

The Thang

Grab a block and head to the hill…

 

– CSP x10

– Block rows x10

– WW3 x10

– Block hammers x10

down the hill

– Merkins x10

– Squats x10

Nur up the hill

 

– CSP x15

– Block rows x15

– WW3 x15

– Block hammers x15

down the hill

– Merkins x15

– Squats x15

Nur up the hill

 

– CSP x20

– Block rows x20

– WW3 x20

– Block hammers x20

down the hill

– Merkins x20

– Squats x20

Nur up the hill

 

We yapped for a few minutes so couldnt go back down all the way. Scooby kept asking how many reps so just had to wait till he heard the elevated voice haha

 

– CSP x12

– Block rows x12

– WW3 x12

– Block hammers x12

down the hill

– Merkins x12

– Squats x12

Nur up the hill

 

Mary

– Various arms stretches since we cooked our shoulders

 

COT

Thankful for safe travels for Scooby this week while he was in Milan, Italy for work. Praise for Flash coming home from his mission trip.

Good work by everybody today! Way to push thru the reps and get 1% better .

Thanks for following my lead today brothers.

Until next time,

 

Sunspot OUT!