July 26th, 2016 By Iron Wolf

12 showed to know. 1 FNG -> Welcome, Iron City! Great effort by all!

Warm Up

• Reverse Indian Run (man that island is big)
• SSHs
• Storm Troopers
• Cotton Pickers
• Windmills

The Thang

Partner Up

Partner exercise ladder in increments of 5

• Partner Throw Downs (x5)
• Partner Get Ups (x5)
• Partner Push (5 secs)
• Partner Pull (5 secs)
• Partner Derkins (one partner planks while the other does decline Merkins off back.) (x5)
• Partner Carry (5 secs)

Increase by 5 next round, to 20. Then back to 10 and then 5.

Mary

• LBCs
• Low Flutter
• Box Cutter

The Precinct

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