AO: f3tradition
Q: kinglouie
PAX: kinglouie, Frostbite MECA, Moonlight (Samir)
FNGs: None
COUNT: 3
WARMUP: 1 mile mosey, 15 SSH, 10 IST, 10 penny picker, 8 windmill, 7 low slow squat, 7 low slow merkins, 15 freddy merc’s, arm circles, Michael Phelps
THE THANG:
5 pull ups, 5 dips
Set1 Stations: Timer: 10 tire flips – medicine ball slams – band pulldowns….. everyone does every station, short lower lot mosey, repeato 3 times
5 pull ups, 5 dips
Set2 Stations: Timer: 8 tire flips – kb swings – band crossovers….. everyone does every station, short lower lot mosey, repeato 2 times
5 pull ups, 5 dips
Set3 Stations: 8 medicine ball over the shoulder throws – goblet squats – curl to press….. everyone does every station, short lower lot mosey, repeato

5 pull ups, 5 dips, plank until time

MARY: plank