6 men secured the AO with kettlebells in hand ready for the WOD.
WARMARAMA:
SSH, Helicopters, Arm Circles, Michael Phelps, Carolina Dry Docks, LBC.
1 Lap around the school.
THE THANG:
5 swings, 5 quick Merkins. 2 sets
WOD:
KB Clean: 5x each arm. 2 Sets
KB Squat: 8x each arm. 2 Sets
KB Push Press: 5x each arm. 2 Sets.
KB Clean/Squat/Press: 3x each arm. 2 Sets.
1 Round – Repeat 3x
After Round 3. 5 swings, 5 quick Merkins. 2 Sets
Repeat WOD x1. (Total 4 rounds)
1 Lap around the School
BTTF for some Mary:
LBC, American Hammers, Dying Cockroaches.
COT:
YHC took us. Thank you lord for giving us another day. Prayers for all the unspoken needs.
NMS: Two goals to accomplish this morning. 1. Keep the heart rate up. 2. Introduce some basic KB movements since many of us are new to a KB workout. After today I think we all have the Clean, Squat and the Press down. Great work today fellas. Even Boberry had to shed some layers this morning.
The Old Hundred is official and coming to a Q sheet very soon. Weights today ranged from 25, 35 and I believe Mudslide was using 45 or more. If you see any good deals out there for KBs please share on Slack.
Announcements:
Saturday: The Frozen Triangle.
Well done today men. See you in gloom.
Oyster