3 for Standard and 5 for Bellz
Warm up
20 x IC SSHs
10 x IC Windmills
20 x IC 3 second hold squats
25 x IC LBCs – so Q can force oxygen into lungs
The Thang
Zamparini lap
Timer 3:00 with 30 second rest – pays to be a winner however focus on form.
Round 1
10 swings
20 chest press
30 squats
Round 2
10 suitcase swings
20 skull crushers
30 lunges
Round 3
10 clean jerks
20 out cheat presses
30 AIs
Round 4
10 jerk presses
20 American hammers
30 3 second hold squats
Zamparini lap
Repeato Rounds 1,2,3 and another zamparini lap
Mary
10 x IC KB Low flutter
10 x IC KB behind head, 6 inches from ground low flutters
25 x IC LBCs
Reflection
—for “people are slaves to whatever has mastered them.””
2 Peter 2:19 b NIV
Looking for a reflection and though only half a verse this jumped out to me. What are you a slave to in your life ?
Mumblechatter
– Our AO visitors had a rancid odor to them
– P-Funk wanting some tunes immeditely regrets his decision 🙂 (Random playlist – REM, Depeche Mode, 311, Outkast, Faith No More, The Avett Brothers)
– Repeated failure with timer, we did work
– Pew-Pew
– Little rest for a few Pax after being up very late watching Gor Ruck Selection – This is the superbowl and a must watch