AO: Buff

When: 07/28/2020

PAX:

Number of Pax: 6

Pax Names: Babyface, Harp, LawDog, The Mole, Twiggy, Woody,

Number of FNGS: 0

FNG Names:

QIC: Babyface


Warm-Up
Well we tried to mosey a lap, but since the grass was not mowed, we mostly high kneed it though the thickness and made it back around then did a few exercises, but we needed to get to work so…
The Thang
EMOM – 10 minute
Odd Minutes – 8 Burpees
Even Minutes – 15 KB Swings

Next
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)

2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings
30 seconds of Right-Arm Kettlebell Swings
30 seconds of Left-Arm Kettlebell Snatches
30 seconds of Right-Arm Kettlebell Snatches
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges

Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2×16/12 kg)

We knocked out a quick ring of fire holding the squat with the bell, then finished with some Mary.

*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press

**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up

Moleskin
Harps sack received a lot of attention this morning, thanks for letting us slap that around
Twiggy LOVES Burpees.
Woody is still a silent assassin. Crushes every workout.
EVEN Lawdog was silenced with this workout. Ok maybe not silenced, but there was deffinately less chatter spewing out of him.
Thanks Mole for the tunes, keeping it angry as always.
Great work, it wasn’t fun, but at least its over (That’s what she said)

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