December 24th, 2015 By Deuce

Expecting drenching rain, YHC planned a dry beatdown under a picnic shelter, and what followed was a thorough, no running beatdown for two pax.

Warmup

Grab coupons, a 25lb kettlebell and 6 bricks neatly taped together, from YHC’s trunk and mosey to the cafeteria driveway.

• SSH x20
• Windmill x10
• Kettlebell/Brick Merkins x10

The Thang

Mosey around the back of the school to the picnic shelter.  Intermittently high carry the coupons.

Complete the following AMRAP for 1 min. on, 20 sec. rest.

• Kettlebell Curls
• Step Ups
• Brick Curls
• Dips
• Kettlebell Squat/Row
• Jump Ups
• Brick Overhead Press
• Air Squats

Complete the following AMRAP for 40 sec. on, 20 sec. rest.

• Kettlebell Upright Row
• Decline Merkin
• Vertical and Horizontal Brick Extensions, hold five count each.
• Incline Merkin

Move to covered walk and complete the following AMRAP for 40 sec. on, 20 sec rest.

• Kettlebell Skull Crushers
• LBC
• Brick Chest Press
• Oblique Crunch

Ladder 1:6

• Pull Ups
• LBC

Slow Mosey to the front of school and return the coupons to YHC’s trunk.

Mary

• WWII Situps 20 OYO
• Crunchy Frog x10
• LBC x 25

COT

Moleskin

1. @Escalade- It was nice to get a little 2nd F in with you during the workout this morning.  No running meant more breath for conversation.  I think our arms and shoulders paid the price for that tradeoff, though.
2. Have a Merry Christmas everyone!

Peace,

Deuce

Boondocks, District 7

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