AO: Tradition
Q: Clifford , Frostbite MECA, Moonlight (Samir)
PAX: Moonlight (Samir), Frostbite MECA, Clifford
FNGs: None
COUNT: 3
Happy Birthday Frostbite MECA! We will celebrate with a birthday beatdown on Weds.

WARMUP: 1 mi run, SSH, penny picker, windmill, LSS, merkins, Freddy mercury
THE THANG: 8 pull-ups, 10 dips, 12 burpees. Kettlebell curls, run, KB tricep extension, run 2X. Abs leg extension, Superman’s. 1 lap mosey.

8 pull-ups, 10 dips, 12 burpees. KB calf raises from the curb, KB sumo squat to high pull. Mosey 2 laps

8 pull-ups, 10 dips, 12 burpees. KB Chest press.
MARY: LBC, low dolly, hip bridges, le plank.
ANNOUNCEMENTS:
COT: