The Hill
QIC: GreaseTrap
Pax: Brother-at-Law, Binary, Tampa, Yardsale, Preacher man, PSL, Calf Killa, Donuts(properly named), Captain Derivative (FNG), Venus, Big Bang, Blue Mule, Toga, Frugal, NumbTux, Big Stick, CAPSLOCK, Funyuns, Big Bang, GreaseTrap
19 Pax posted for a good workout with perfect temp- 60 degrees
Warmup:
Run to circle area
SSH X20
10 Merkins
Goodmornings X15
Slow and low squats tempo X25
10 Merkins
WMH X10
Strungth: 10 min
Partner up for 5-5-5-5-5
Heavy weight thrusters with Barbell in weight room. Unusual we worked out inside but it was great to put some heavy weights into the workout.
METCON:
20 min AMRAP of the following:
20 Amphitheater jumps
20 Wall-balls with 12-20lb balls
20 KB Swings 40lb or heavier
20 Merkins
Run to street and back.
Time was up so put up weights and run to football field for COT
Great workout today boys. This is a little different style then the typical F3 workout but I believe everyone got a good butt kicking this morning.
Till next time,
GreaseTrap