When: 3/9/18
QIC: Grisham
The PAX: Dilly Dilly, Greasetrap, Lewd Wig, PSL, Donuts, Bagger Vance, Grisham
Slightly below freezing. Need a good slow warm up.
Warm Up:
- Mosey over to playground
- Shoulder circuit to warm up
- Grinder PT (1X 10 X of Deep Squats, Lunges, SL Deadlifts, ‘Mericans, Supermans, sit ups, and pull ups
- Mosey back to parking lot
- 2 complexes, 8 reps ea. w/ empty bar (DL, Clean, Push Press, Squat, ‘Mericans)
THANG:
Part I – Strength Work:
- Warm up w/ 50% of weight X 10
- 3 X 8 DL (185 lbs) 5:2 cadence
Part II – Metcon:
- 21 – 15 – 9 :
- Hang Cleans (95lbs) & KB swings (53lb or 70 lb)
- Run 50 yds and 10 burpbees
- Part III – Circle Up:
- 10 King DL ea. leg
- 10 SL DL ea. leg
- 10 Prone single leg hip extension ea. leg
- 10 Supermans
- 20 situps
- 20 flutter kicks
- 20 American Hammers
MOLESKINE
Really enjoyed spending time with you guys this morning. Excellent work. Hope everyone has a great weekend.