Rooter and YHC ran the standard at a very nice 2nd F pace.
We were a little late starting as we were in heavy conversation waiting for Qbert… no Qbert.
Warmup
- Slow Mosey around parking lot
- High Knees
- Butt Kickers
- Carioka
- SSH 20 IC
- CP 10 IC
- WM 10 IC
- Stretching
Set One
- KB Work
- Curl 14 IC
- Skull Crusher 14 IC
- Thruster 14 IC
- Lawn Mower 7 IC R/L
- Chest Press w/Low Flutter 14 IC
Set Two
- Bulgarian Split Squat x 7 R/L IC
- Decline Merkin x 14 IC
- Box Jump Berpee x 10
Set Three
- Pull-up 10 OYO
- Sledgehammer Hits on Tire AMRAP (8# sledgehammer was way too light)
- Block Slides about 120ft and back
- Repeato
Set Four
- Repeat First KB Set
Recover Recover
Great work by all!
Gypsy