August 18th, 2019 By Gapper

7 men skipped the Wheaties and had iron for breakfast instead. Here’s how it went:

WARMUP

• Mosey to tennis court end of the parking lot
• SSH x15
• IST x15
• Mosey to the opposite end of the parking lot, faking out the pax who thought we were stopping when we returned to our bells.
• Air squat x15
• Merkins x15
• Return to start point

THE THANG

• 6-count hold front squat x12
• Lunge twist 10 OYO
• Curl x15
• KB get up 10 OYO
• Feet 6 inches w/KB pressed 2 minutes
• Repeato everything x3
• Swap-o-rama with 10 curls + 10 OH press x7

MARY

• 6-second KB hold sit up 10 OYO
• KB American hammer x15
• KB low flutter x15
• WWII KB sit up
• 1 minute plank

MOLESKIN

• Welcome Ocho Cinco (FNG Garrett) and FNG Chad. Great to have you out. Strong work!
• Swapping bells around the circle is a good education on how heavy those can be. I think Wexler is carrying a whole other human in his. #strong

Harrisburg, Harrisburg Iron

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