• When: 05/29/2017
  • QIC: Chewy
  • The PAX: Conan, Chewy, Double Down, Paper Cut, Teddy


Memorial Day 2017 at the Iron Yard

5/29/17

Conditions: Steamy. 79 degrees.


Warm Up

  • Jog around the circus
  • SSH x25
  • Imperial walkers x25
  • Windmills x25
  • Arm Circles – x15 and x15
  • Overhand claps – x25
  • Mountain climbers – x25

The Thang:

Round 1

  • 20 Napalm
  • 20 Goblet Squat
  • 20 Kettlebell Swings
  • 20 Single arm rows (10 each side
  • 20 Kettlebell Merkins (10 each arm
  • 20 Chest press
  • 20 Curls
  • Run the Circus

Round 2

  • 20 Lunges in place (10 each side)
  • 20 Waiter press each side
  • 20 Triceps extensions
  • 20 Bell Snatches
  • 20 BBSUps
  • 20 Overhead lift (skull crushers)
  • 20 Curls
  • Run the Circus

Round 3

  • 20 Napalm
  • 20 Goblet Squat
  • 20 Kettlebell Swings
  • 20 Single arm rows (10 each side
  • 20 Kettlebell Merkins (10 each arm
  • 20 Chest press
  • 20 Curls
  • Run the Circus

Round 4

  • 20 Lunges in place (10 each side)
  • 20 Waiter press each side
  • 20 Triceps extensions
  • 20 Bell Snatches
  • 20 BBSUps
  • 20 Overhead lift (skull crushers)
  • 20 Curls

COT
Counterama, Namerama, Announcearama and the Ball Of Man


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