2 Man teams; 6 Stations; Two minutes; Rotate clockwise
Station 1: Medicine Ball Long Toss.
Station 2: Pax 1 Max Pull Ups; Pax 2 Kettlebell Swings (35lbs). Switch.
Station 3: Pax 1 Max Pull Ups; Pax 2 Kettlebell Swings (25lbs). Switch.
Station 4: Pax 1 Max Pull Ups; Pax 2 Kettlebell Swings (50lbs). Switch.
Station 5: Pax 1 Push Press 50lbs sandbag. Pax 2 Goblet Squat Kettlebell (25lbs). Switch.
Station 6: Pax 1 and Pax 2 alternate flipping Mama Junk.
Finish with 6 Minutes of Mary Lead by Maize:
Alternating Oblique Crunches
Side Shuffle Planks
Etc., etc., etc. (stopped breathing efficiently at some point)
- A steaming plate of welcome back Kotter for our own Ally McBeal. He’s been at the Gun Show and/or detained erroneously in a foreign land for some time. We are glad he got sprung and caught the midnight train back to us.
- Great intensity today. The grinder of three pull up/KB swings in a row made for a tired Pax, to a man. Great stuff. Just goin’ about our business.
- Tclaps to Chong Lee’s Paper Mache Homemade Kettlebell. Put a hurtin’ on the hammies (clearly it had something to do with the Jane Fondas from Wednesday).
- Dead hang pull up max reps are increasing across the board. No better way than to just knock’em out every week.