August 9th, 2019 By Pox

7 of RSs finest ended their week with a nice recycled workout from the early days of M3 – Primo.  Golden boy suggested we needed to use the PVC pipes, so we did and it went like this:

Warm-up mosey with butt kickers and high knees

COP Warm-o-rama: SSH, Cotton Pickers, tempo merkins, toe touches, plank jacks, dive-bomber, arm circles, arm stretches

M1: WOD (workout of the day): PRIMO, 13min Cap

21-15-9 +

• Burpee over the bar (PVC on KB)
• KB Swings (Russian Style)
• KB Thruster
•  + 2 Tireflips (jumping through tire) after each round

Cash-out: 25 Slamballs

 

M2: none

M3: Mobility/Stretching: 

• partner hamstring 2min mobility stretch
• 2 min wall hip stretch
• PVC stretches:
  • rotator cuff
  • pass throughs
  • around the world
  • PVC overhead lunge stretch
  • toe touch

Times: Big winner was Firestone, 2nd big winner was GB who really stepped it up in weight and got uncomfortable with the bell – GREAT WORK Men

• Golden Boy: 8:00
• Roomba: 10:07
• Kilowatt: 10:35
• Firestone: 7:45
• HotPack: 8:39
• Manwich: 8:04
• Pox: 11:00

 

M3

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