Spooky rolled into AMRAP with a bunch of kettlebells, plates, and dumbbells.  Rambler was awesome and dropped off kettlebells even though he couldn’t attend the workout.  Thanks Rambler!

The Warmup:

Slow Squats x 10

IW IC x 10

Arm Circles IC F&R x 10

Slow Merkins x 10

The Thang:

Part 1: Dora AMRAP

Create teams of three.  Each team has a kettlebell and 25/45 pound plate.  Each team will complete a Dora of 100 burpees, 200 merkins, 300 air squats.

First Pax will hold the 25/45 pound plate over head.

Second Pax will perform as many reps as possible (AMRAP) of KB snatches.

Third Pax will start Dora (burpees first).  Switch when Pax reaches set max or failure (about 10+ burpees, 15-20 merkins, 20-30 squats).

(Rotate Pax: Plate to Dora, Dora to KB, KB to Plate)

Every 10 minutes we switched KB snatches to KB globlet squats, then  KB lunges, then KB swings.

Mosey to end of parking lot.  One Pax said “Hey Spooky, what about crab-walks…”  Consequently the mosey changed to crab-walk to school buses and playground.

Part 2: One-arm pull-ups and Jump Squats

Half of Pax on the climbing wall in the playground.  Pax perform one-arm pull-ups while grabbing a hand-hold on the climbing wall.

Other half of Pax perform jump squats.

Switch after 20 single-count.  Three sets one-arm pull-ups.  Three sets jump-squats.

Mosey back to start.  Finish with boat-canoe.  Out of time for more Mary.