Skunkwork SubstiQ



Skunkwork SubstiQ

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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