• When: 04/19/17
  • QIC: Teddy
  • The PAX: Skybox, Pondo, Loveseat, Spot


Ringing in a Wednesday at Iron Yard

Beautiful spring morning at the Iron Yard – 5 pax showed up to take advantage.

The Thang:

Warm up – 20 Side Straddle Hops, 20 Imperial Walkers, 20 Windmills, 24 Little Baby Arm Circles (12 forward, 12 back) & 20 Squats

Cusak over to the playground, circle up

  1. 20 curls, then 5 pullups; 20 merkins, then 20 Chest Press, 20 Waiter Press, then 20 dips
  2. 20 Goblet Squats; 20 single-leg deadlifts (10 each leg); 60 calf raises (20 toes in, 20 toes straight, 20 toes out)
  3. 20 Bent Over Rows (10 each arm); 20 Lat pullovers; 20 Snatches (10 each arm)

Lap the Circus

Rinse / Repeat Bell sequence

Finish up with 10 kettlebell burpees – bunny hopping over the bell into the burpee

COT / Prayer

Finished

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