April 23rd, 2017 By Blu Crush

Disclaimer

COP

• SSH 20 IC
• 2 Handed Swings 20 OHO
• IW 15 IC
• 2 Handed Swings 20 OHO
• Wind Mill 15 IC
• 2 Handed Swings 20 OHO
• Old Man Stretches 10 IC
• One lap around parking lot

The Main Thing

Double bell partner work.Partner one does double kettle bell excercise while partner does a called excercise for called number of reps.  Partner 2 is timer for partner 1.  Flap Jack for 3 sets of each excercise for each PAX.  After each round pax run a lap around parking lot.

• Round 1 – Double Bell Deadlift; Merkina x 20
• Round 2 – Double Clean and Press; LBC x 25
• Round 3 – Double Rack Squat; Diamond Merkins x 12
• Round 4 – Double Snatch; Burpee x 10
• Round 5 – Double Swing; Mountain Clomber x 20

Bell Mary

• Louganis 20 IC
• Merican Hammer 12 IC
• LBC 20 IC

Anouncments:

April 29 – 2 Year Anniverasry Convergance

 

 

#f3counts, Boondocks, Mint Hill Metal

---