The Thang:
Warmup:
SSH x35
400M Run
Stations:
2 Man teams; 5 Stations; Two minutes; Rotate clockwise
Station 1: Chuck ‘N Run/Push Press 50lbs sandbag.
Station 2: Pax 1 Max Pull Ups; Pax 2 Kettlebell Swings (35lbs). Switch.
Station 3: Pax 1 Max Pull Ups; Pax 2 Kettlebell Swings (50lbs). Switch.
Station 4: 10x Incline Merkin; 10x Decline Merkin; 10x Dips – AMRAP
Station 5: Pax 1 and Pax 2 alternate flipping Mama Junk then alternate doing this: http://www.youtube.com/watch?v=d4dqyUOuSnM&feature=player_embedded.
400M Run
Mary (LBC, Rosalita, 6″ hold, WWII sit-ups, V-ups, Crotch Sweats, Russian Hammers, Freddie Mercury, Dying Cockroaches)
Valedictory Lap: Each member of the Pax flips Junk 1 time, followed by 5 burpees (real burpees, not this “speed burpee” endorsed by some).
COT
Moleskin:
T-claps to Yugo and STP for continuing to post. #theNationgrows
T-claps to Wendell Gee for dominating Mama Junk in their first encounter.
Reminder to everyone to plan on spending the morning of Spetember 29, 2012 with the faithful at the MULE.
DR shout out to MoneyHose. Safe travels home.
