October 13th, 2017 By Sid Vicious

6 of Harrisburgs finest came out to lift some heavy objects.  The work out went like this.

Warmup:

• Mosey to end the parking lot
• High Knees
• Butt Kickers
• Arm circles
• Rotator cuff stretches

The Thang:

Ladder – 12 X 10 X 8 X 6 X 4 reps

1. KB lying chest press
2. KB Side plank rows (L)/(R)
3. KB Swing
4. KB Step ups
5. KB outhouse curls
6. KB deadlifts
7. Plank jacks with shoulder tap (L)/(R) – (1/2 reps on each side)
8. Dips
9. WWII situps
10. Bridge with feet on picnic table
11. One legged lunge with one foot on picnic table (L)/(R)

Moleskin:

• Thanks for the opportunity to lead
• Good work by all
• Extra credit to @Gamma for the pre-ruck and @Clueless and @Sid Vicious for the pre-run
• Prayers for the missing 16 year old
• Donation to the orphanage will be delivered this upcoming week and matched by my employer

Harrisburg, Harrisburg Iron