9 fine fellas posted in the chilly air at CDS today for a substiQ from yours truly.
THE THANG
SHH x 15
IW x 15
10 burpees/10 swings/10 tea bags
20 OH press/20 upright rows/20 hows your father
30 merkins/30 bicep curls/30 goblet squats
Partner up and catch me if you can to parking lot
Partner 1 runs lap – Partner 2 snatches – Flapjack
Partner 1 runs lap – Partner 2 high pulls – Flapjack
Partner 1 runs lap – Partner 2 clean and press – Flapjack
Partner 1 runs lap – Partner 2 alternating swings – Flapjack
KB suicides
10 swings – first median and back
20 swings – second median and back
30 swings – third median and back
Repeat with tea bags, OH presses, and flutters
Hit the hill
Partner up and 100 OH presses between the two as one runs hills
Repeat with tri extensions and two handed swings
Back to start
4 mins of Mary
YE OLDE NAKED MOLESKINE
Got the shout from Spackler yesterday that it was too cold for him to come out so I took the challenge. Good crowd today and we got a sweat on despite the freezing temps. Cage was killing it on the runs today.
Thanks for allowing me to lead. Have a great week!
BD
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