• When: 2019-12-29
  • QIC: Katniss (R)
  • The PAX: Emmy, Ebert, Honeybun (R),Katniss (Q,R)


Spartan WOD

Conditions warm and muggy for December

No FNGs

Disclaimer

Prayer COT

YHC bought some new bells that needed breaking in this morning and the present pax were more than willing to help out.

The thang,

Warm up with some good ole standards 10 reps IC ,you know the drill.

1st segment

1 lap 200 or so meters

Pick bell of choice

Then 2 clean and press each side

5 goblet squats

20 KB swings

Run lap 2…repeat for 5 laps total and same exercises after each lap.

2nd segment

30 seconds single arm KB swings, 30 seconds rest ,switch arms for another 30/30. Complete 5 rounds

3rd segment

Never put bell down

Farmers carry bell out and back with  left hand . When you return to the starting spot of farmers carry do 1 squat with bell in same hand . Immediately switch to right hand and farmers carry out and back then do 1 squat with bell in same hand.  Switch back to left,  carry out and back then 2 squats… continue until each hand has done 3 rounds finishing with 3 squats with bell in right hand. Forearm smoker!

Finish with circle up core exercises called by pax .

Announcements

New yrs day  Lexington convergence Lexington high school

Dam to dam relay feb 15th

Harbison state forest 25k

Prayers

Katniss’s mom surgery/  healing

Emmy shoulder

Honeybuns wife

Unspoken

Devo,

Ready yourself for war! Prepare your mind in Christ. The war is won the battles are being fought.  Stand fast and support one another brothers in arms ,shield lock against the enemy. 

December 28, 2019

Your brother, 

Katniss 

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