House of Steel

December 16, 2019

WHEN: 12/04/2019
QIC: Dial Up
PAX: Assisi, Yurt, Yunus, Maestro, Coxswain, Avalanche, Teo, Riggs, Pancake, Sweatervest, Brainfreeze, the Body
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It was a cold and wet morning but 13 PAX made it out of bed to knock out some work together.

Warm Up:
SSH x 20
Good Morning x 10
Slow Merkin x 10
Willie Mays Haze x 10

The Thang:
Lap around the church ending at the steel pile

Line up at the bottom of the parking lot for a steel DORA.
25 Steel Burpees
50 Thrusters
150 Curls
200 Merkins
Timer is running to the top of the parking lot with the steel and back

Next, drop the steel and jog a lap. Stop at the wall for a wall of fire.
Group 1 BTW
Group 2 10 Tuck jumps, 20 squat jumps, 30 jump lunges (15 each leg)
Switch to people’s chair for second set

Island Suicide:
Crab walk to island 1 and back to the start
Lunge Walk to island 2…
Backwards run to island 3…
Forwards run to island 4…

Mary
V-Up x 15
LBC x 25
American Hammer x 15
Flutter x 25

COT
Announcements for the Christmas Party and Holiday Ruck – see slack for details