June 29th, 2019 By Blue Crush

6 Pax showed up for a beautiful June Morning at the Metal Site to jump into the Burning Ring of Fire.  It went something like this.

Warmarame

• SSH X 15 ic
• Kettle Bell Swing x 10 oyo
• Wind Mill x 12 ic
• Kettle Bell Swing x 10 oyo
• Cotton Picker x 12 ic
• Kettle Bell Swing x 10 oyo
• Grandpa Jacks x 12 ic

The Thang

Circuit of 10 exercises with 42 seconds of work and 18 seconds of rest/move to the next station.  1 minute rest.  Rinse and Repeat 2 more times,

• Dead Lifts with 2 45# bells or Good Mornings with 35# Sand Bag
• Mericans
• Double Clean and Press with 35# bells
• LBC
• Double Sand Bag Squat with 2 35# Bags
• Diamond Merican
• Double Snatch with 30# bells
• Burpee
• Double high pull with 30# bells
• Mountain Climber

Bell Mary

• Flutter Press with Bell x 20 ic
• Merican Hammer (Russian Twist) with Bell x 12 ic

Mole Skin

• Great to see our friend Hugo return from the coast if only for one day.  Clearly still kicking it.
• Silas great to see you pushing hard.
• Thanks for allowing yhc to lead

 

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