Kettle bell EC

Warmorama
30 SSHs
20 prisoner sq
12 LBACs
12 rev LBACs
12 overhead claps
12 seal claps
5 fig newtons
10 HB Sq

Mosey to grassy area

Thang #1
EMOM
Burpies
Alt shoulder taps
Plank jacks
Mtn climbers

3,6,9,12 first 3 mins
4,8,12,16 2nd 3 mins
5,10,15,20 3rd 3 mins
6,12,18,24 10th min

Mosey to brick wall

Thang #2

EMOM
Crawl bear to back wall
5 derkins with feet on wall
10 aust mtn climbers
15 jump lunges w back foot on wall
Bear crawl back to start

4 mins
5th min double reps

Thang #3
Divide into teams of 3
Pax
1. Inverted rows on bike rack
2. Bear crawls across field to pax 3
3. Homer to Marge until pax 2 arrives then sprints to pax 1 at bike rack
Continue until team performed 3 cycles

Mosey back to the AO

FINAL EMOM
10 burpees
20 alt shoulder taps
30 plank jacks
40 mtn climbers

MARY
10 witty Supermans
35 flutter kicks led by red Oct

COT
Prayer requests for Fred, James, Randy, and TFR’s dad
Dean shared the James Cates story.
Nameorama
YHC took us out

Coffeeteria w Bagels at Brandwein’s