• When: 11/12/14
  • QIC: Pebbles
  • The PAX: Uncle Rico, Meltdown, Lead Belly, Pebbles


Brutes Before Boots

4 PAX found themselves at the #Anchor post Wednesday morning including the booted LeadBelly making a triumphant return to his first post foot-fracture workout.

The THANG

COP
SSH 20 IC
TTT 10 IC
Squat 20 IC
IW 20 IC
Arm Circles 15 IC
Reverse Arm Circles 15 IC
Big Boy Sit-ups 20 IC Half-speed (1-2-3-1 is actually 1 rep)
Merkin 10 IC Half-speed

1000 Rep Challenge
20 KB swings // around the world (10 each dir.)
X 5 sets OYO
KB squat // oblique lean (10 each dir.)
X 5 sets OYO
KB dead lift // around the head (10 each dir.)
X 5 sets OYO
KB bent row (20 each arm) // 20 shoulder press
X 5 sets OYO
20 KB curls (two handed) // 20 tri-cep extensions
X 5 sets OYO

Russian twist with KB 20 IC

COT

BOM

Heal up Lead Belly. Glad to have you back.

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