August 5th, 2019 By Pox

7 Stoners arrived CBA to a nice assortment of well organized bells.  The week started something like this:

Warm-up mosey around ABC parking lot and elbow to ankle with a stretch

COP Warm-o-rama: SSH, cotton pickers, IST, tempo squats, inchworm merkins, WLAS-tempo, air presses, arm circles, a few stretches

Go Big or Go Home – time for the Pax to get out of comfort zone; EMOM (every minute on the minute), start with KB weight which is comfortable and work your way up, short mosey around CBA lot after each round

• 9 KB Swings (Russian or American) – 9 Minutes
• 6 Alternating arm KB clean and press – 7 Minutes
• 7 KB Sumo deadlift to high pull – 7 Minutes

Mary: LBCs, low flutter, mason twist

Moleskin:

• Great turnout for a Monday; and lots of good work all the way around
• Manwich had finally recovered from his fun Thursday night (apparently Hot Pack has not)
• Triumphant return of Project, great to see you back!
• Prayers for victims and families for mass shootings…

Bell Buster, Kettlebells

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