WARMUP: SSH, IW, CHS, Weed Pickers, Sun gods, Michael Phelps
THE THANG: 50 slanted pull-ups on I beams & mosey, 50 2 ct. step-ups & mosey, 30 CHS, 10 overhead press w/coupon, 15 copperhead merkins – run to guard rail did 8 derkins – then repeat with burpees, LBC, mountain climbers & mosey to loading ramp climb and finished with bear crawls…
MARY: 2 minutes of abs
ANNOUNCEMENTS: Sequoyah 4th of July Cherokee Convergence, Roamin Ruck, Need for Speed in Alpharetta July 4th.
COT: prayers for Exile’s dad.