Conditions: Perfect. Just like the view.
15 awesome PAX from Lake Murray and Lexington came out to celebrate the first Anniversary of the most scenic AO in the Whole World! Okay maybe just SC. It is beautiful though. MALFUNCTION JUNCTION, LAMONT & PEBBLES CO-Q’d
COP:
15-SSH-IC
15-WINDMILLS-IC
10-MERKINS-IC
20-FLUTTER KICKS-IC
30-LAC’S-IC
THE THANG:
YHC (MALFUNCTION JUNCTION) HAD THE FIRST ROUND:
High Octane
30 Seconds EA Exercise – AMRAP
KB Swings
SSH
KB One Arm Shoulder Press
SSH
KB Goblet Squat
SSH
Cleans
Merkins
Chest Press
Mountain Climbers
RINSE & REPEAT
Lamont Segment:
Wheel of Misfortune
Pebbles Segment:
Pyramid of Pain
Set 1:
10-Swings-OYO
10-Napalms-OYO
10-Squat Cleans-OYO
Set 2: 15 Reps Each
Set 3: 20 Reps Each
Set 4: 15 Reps Each
Set 5: 10 Reps Each
Dealers Choice of Mary:
Russian Twists
Leg Lifts
Flutter Kicks
Low Planks
Moleskin:
The PAX were thoroughly smoked by the end of the hour long WO. Anchor continues to be a great weekly strength and core workout. We have spare bells so come on out and give Anchor a try!
Count-A-Rama
Name-A-Rama
BOM