First one here gets to Q

First one here gets to Q

There were no tweets and the schedule showed “Open” so YHC brought some KBs and a handful of old weinkes to Ascent to help make sure that some kind of beat down was administered.  Four unsuspecting PAX rolled and we got going.

Warmup
SSH-15IC
IW-15IC
Merkin-10IC
LSS-10IC
2-handed swings -20

The Main Thang:

PAX choice: Intense: 20, 15, 10, 5 or
Moderate: 12, 10, 8, 6 of the following.  (Each side = 1.)
Circuit A:

• Alternating Swings
• Cleans
• Louganis
• Goblet Squats

TIME! @ 12minute mark

Circuit B:

• Snatch
• Curls
• American Hammer
• Suitcase Lunge

TIME! @ 12minute mark

Break time: Mosey around front of school to Pullup: 5X: Up and hold for 5 count, then 5-count descent and 5-count recovery
Break over, mosey back to KBs

Circuit C:

• High Pulls
• Shoulder Press
• LBCs
• Good Mornings

Circuit D:

• 2-handed swings
• Merkins
• Freddy Mercury
• Squat and Press

Bit of stretching to close out the hour

Announcements:
Something about the Sandbox.  Ask Cooter.

Moleskin:
I’m sore today, so must have done something right.  Thanks for letting me jump into the leadership void, gentlemen.