12 men posted at the foxhole this morning for a good, old fashion beat down. Here’s what we did:
The Thang:
Lap around the parking lot
COP:
Deep Stretch Squat Holding bell
SSH X 25
Halos X 10 each direction
IW X 20
Around the worlds X 10 each direction
Good Mornings X 20
Diamond Merkin over bell X 10
KB Ladder – 1 Pull up, 2 Goblet Squats, 3 two handed swings
Each set, add 1 to the pull up, 2 to the goblet squats, 3 to the two handed swings. 10 Sets
Plank when finished.
Lap around the parking lot
Circle Up:
Clean and Press X 10 each side
Flutter press X 20
Tricep extensions X 20
Dolly press X 20
Upright rows X 20 each side
Rosalitas X 20
Mosey over to the low wall:
Dips with bell in lap X 20
Dying Coachroach X 20
Plank Rows X 20 each arm
Heels to heaven X 20
Lap around the parking lot
COT
Moleskin:
It was a great morning to swing some Iron and do some pull-ups. YHC was absolutely smoked.
Announcements:
Convergence this Saturday at The Rock 0600 and 0700 options available.
Mud Run Training will include rope climbs this week.
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