April 16th, 2016 By Chum

YHC and 2 brave pax posted in the sunny morning to get skunked

WARMUP

grab a bell and carry it into the circle of pain

SSH x 20IC

IW x 15IC

Happy Appy x 10IC

Wind Mill x10IC

THE THANG
Bell Mile (2 pax work the kettle bells while 1 pax runs the 1/4 mile loop, flapjack till all 3 pax have run a lap)

lap 1 – KB Swings

lap 2 – alternating 1-arm dead-stop KB Swings

lap 3 – alternating dead-stop KB cleans

lap 4 – alternating dead-stop KB snatches

Rack-n-Carry to 4-wide Tennis Courts

Catch me if you can 3-man style till all three have carried

Rack-n-Carry back to the boots

BELL MARY

Deadlifts x 10IC

Flutter Press x 10IC

Leg Stretches

BAck Stretches

COT

NM
Great strong effort by the pax this morning. YHC had a twisted idea to bring some metal into the VET this morning and it paid off. Only wish there had been a couple more for some even groups.
Great Take Out by Blue Crush.
Pax in attendance, Enjoy your weekend gentlemen.
Pax in attendance elsewhere, AYE! Spread the Bro-Love!
All other Pax, Enjoy your weekend ladies.

AYE!

The Vet

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