9 Pax stepped into the gloom for some heavy metal this morning. No rest in between the work and a burst of grumbling from Wendell Gee right out of the gate. Way to set the tone.
warm up – SSH x 25, Fazio Arm Circles – 15 each way, World’s Greatest Stretch (ask Box Jump).
The Thang:
9 stations: 20 seconds on, 10 seconds off (5 rounds)
1. heavy bar – standing 45 degree press
2. medicine ball slam
3. curls
4. hill run
5. goblet squats
6. tricep extensions
7. burpees
8. bent over rows
9. biceps
— after each complete station we recovered with 30 LBC’c and then right back into the new station.
***As a side note, it has to be mentioned that Chong-Li did 8 rounds of burpees before YHC realized that time would be short and cut it to 5 rounds. T-claps to Chong-Li for the man up.
Ended without a second to spare. COT ensued with Mud Run update. prayers for a struggling couple going through a tough time. Box Jump led the prayer out.
