WARMUP:
-mosey
-ssh, weedpickers, imperial walkers, sun gods, michael phelps
-bear crawl and carolina dry dock routine
-bear crawl and Makhtar N’Diaye routine
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THE THANG:
-While PAX are doing the routines below, a PAX will pull the sled (with 253 lbs of sandbags on it) down to the end of the parking lot and back
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-Part 1:
-10 two-hand clean, squat, 2 hand press
-10 triple threats
-10 halos
-plank for the 6
-run a lap
-rinse and repeat with 15 reps

Part 2:
-10 two-hand clean, squat, 1 hand press
-10 straight leg deadlifts
-10 figure 8’s
-plank for the 6
-run a lap
-rinse and repeat with 15 reps

Part 3:
-30 lbc’s
-30 squats
-30 flutterkicks
-plank for the 6
-run a lap
-rinse and repeat with 40 reps
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MARY: modified mosey stopping 3 times for some Mary exercises
ANNOUNCEMENTS: Guns and Hoses 5K and read the weekly email
COT: Always a good time at Holy Iron whether going light or heavy, and today was definitely heavy!