- QIC: wingman
- Pax: Flipper, ickey_shuffle, swole, Uncle Leo, Voodoo
All I need are some tasty moguls, a cool buzz, and I’m fine
Date: 2024-06-10 AO: swole Q: The Worm PAX: flipper, ickey_shuffle, Uncle Leo, voodoo FNGs: None COUNT: 5
WARMUP: synovial stretch, low slow squats, lunge with twist THE THANG: week 2 of Joe’s KB 3 WO – heavy modifications due to TGU’s
Complex: Merkin-row- swing-clean-squat-press-snatch. L&R x 4 TGU Complex – No Way Dude Single heavy swings: 4 x 12 Clean to reverse lunge: 4 x 4 BO shoulder extension Dbl KB Lt: 2 x 6-8 Hammer curls: heavy @ 3x 4 / light @ 3 x 8 30 sec max merkins Alt heavy swings: 3 x 20 MARY: nada ANNOUNCEMENTS: blood drive COT: Q take out
WARMUP: synovial stretch, low slow squats, lunge with twist THE THANG: week 2 of Joe’s KB 3 WO – heavy modifications due to TGU’s
Complex: Merkin-row- swing-clean-squat-press-snatch. L&R x 4 TGU Complex – No Way Dude Single heavy swings: 4 x 12 Clean to reverse lunge: 4 x 4 BO shoulder extension Dbl KB Lt: 2 x 6-8 Hammer curls: heavy @ 3x 4 / light @ 3 x 8 30 sec max merkins Alt heavy swings: 3 x 20 MARY: nada ANNOUNCEMENTS: blood drive COT: Q take out
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