January 20th, 2018 By Chum

5 men climbed out of their cars and over the gates for this week’s installment of 0.0 at Metal. At least one of those men could have used a ladder to get his bells over the gates without waking the neighbors.

Warmup

• SSH x 20 IC
• IW x 20 IC
• Grandpa Jacks x 10 IC
• SLDL x 20 IC
• Good Morning x 20 IC
• Halo x 10 each way
• Globes x 10 each way
• Hyper side bends x 10 each side

Ladder 1

• 2H press x 10
• 2H Triceps x 10
• Upright Rows x 10
• Rinse & repeat x12, x14, x16, x18, x20

MARY INTERMISSION

• LBC x 10 IC
• Oblique Crunch x 10 IC RS
• LBC x 10 IC
• OC x 10 LS

Ladder 2

• RH press x 10
• LH press x 10
• RH Suitcase x 10
• LH Suitcase x 10
• Rinse & Repeat x8, x6, x4, x2

Ladder 3

• Alternating Swings x 10
• Alternating Cleans x 10
• Alternating Squats x 10
• Rinse & Repeat x8, x6, x4, x2

MARY

• LBC x 20 IC
• Freddie Mercury x 20 IC

COT

MOLESKINE

• Great to have Swiss Miss back in the Metal gloom with us.
• See everyone later at the funeral services for Gremlin.

AYE!

Mint Hill Metal

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