AO: f3tradition
Q: kinglouie
PAX: buckwheat, Frostbite MECA, Avalanche, kinglouie
FNGs: None
COUNT: 4
WARMUP: The usual
THE THANG:

Set 1:
3 pull ups
10 kb goblet squats
10 kb curls
10 clean and press each arm
— Repeato for 6-7 minutes.
Cooldown walk
Set 2:
3 chin ups
10 lawn mower pulls, each arm
10 merkins
— Repeato 6-7 minutes
Cooldown walk
Set 3:
15 supine pull ups
10 sumo squats
10 shoulder press
— Repeato for 6-7 minutes.

MARY: abs and stretching