AO: f3rollingstone
Q: Pox
PAX: Jobu, Hot Pack, Pox, ti
FNGs: None
COUNT: 4
With a little bit of drizzle for stoners got to do an entire workout without a single bit of running that being said, it turned out worse than it was, but maybe we should’ve thought it was gonna be bad with the title like evil

WARMUP: 20 SSH, 20 mountain climbers, 10 kettlebell deadlifts, 10 sumo, dead lift high pull , 10 goblet squats, 10 overhead press, 5-1 swings each arm. X2
THE THANG: ‘Evil EMOM’
15min Every minute on the minute, score is completed rounds

Minute one; 10 thrusters space 95/75
Minute two; 20 Russian kettlebell swings heavy 77/62/53
Minute three; 10 pull-ups/band/ring row

MARY: banded arm stretches in Paleo squat
ANNOUNCEMENTS: none
COT: prayers for family everywhere, especially Cox is daughter recovery from surgery, and daughter entering national guard

Great work as always man glad to have you here and I get the added bonus of always having a cleaned up garage on my Friday mornings