The one and only Buff.

Dates: 9-17-19

Where: buff


Number of Pax: 5

Pax Names: Kif, Manning, HB, Babyface, Harp, and Snap On

FNG Names: N/A

Warm-O-Rama: Ran down dark alley hill to the back of the school for a quick warm up.

The Thang: Partner 1 starts 100 Hand Release Merkins
Partner 2 farmer carries both KB to end of parking lot, drop em and run back
Rinse and repeat with partner until 100 Hand Release Merkins are complete

10 Minute Timer - AMRAP
*Each exercise is 5 reps per arm
*Start over after entire round is complete
1. Merkins
2. Bent over rows
3. Dead lifts
4. KB cleans
5. Squats (KB in rack position)
6. Press

40 seconds non stop on each exercise / 20 second break in between each set
1. KB snatch
2. Goblet squat to reverse lunge (both legs)
3. Cross body cleans
4. Alternating KB swings
5. KB swing to squat

KB swing / burpee ladder
1 KB swing / 7 burpees
2 KB swings / 6 burpees
3 KB swings / 5 burpees
You get the point

Flutter kicks
American hammers

COT: Pray for contentment

Naked Man Moleskin: Not much to report from Tuesday. Good work you d-bags! If you are wondering who the heck is Funk Roberts, google "Funk Roberts Kettlebell." Good stuff.

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