AO: f3rollingstone
Q: Pox
PAX: Cheerwine, Detention, Hot Pack, Pox, Remy
FNGs: None
COUNT: 5
5 strong showed up for a post happy hour (and late night for some) WOD and stretching. It was harder than it looked but most of us felt better when it was done.
WARMUP: 200m run 15 slamballs, 10 jumping squats, 5 plyo pushups 10 second hang on bar 15 slamballs
THE THANG: “Bells and More”
3 Rounds for time
21 Heavy American KB Swings (65/53/40)
15 Front squats (115/95/85)
9 Pull-ups (bands / ring rows)
200m slamball run
MARY: 15 min of stretching
ANNOUNCEMENTS: help out our new MQ, use the SUG
COT: prayers for quick recovery for Detention ‘s back that he tweeted in the WOD.

Aleta fun to lead this group. Great motivation for me to push it. SYITG