WARMUP
Mosey around parking lot
Practice the 3 exercises in cadence that we would be doing.
Russian Swings x 10 IC
Alternating KB Clusters x 10 (5 each side) IC
Up Down High Pulls x 10 IC
*Alternating KB Clusters: A long cycle clean thruster. Starting in hike position, hike back to sack, clean, squat, press, rack, sack, swing to switch hands, sack, clean, squat, press, etc.
*Up Down High Pulls: Both hands on KB with KB between feet, jump back to plank, jump up to feet even with KB, deadlift high pull.
THE THANG
20-18-16-14-12-10-8-6-4-2 for time:
Russian Swings
Alternating KB Clusters
Up Down High Pulls
All PAX completed this WOD even though they weren’t certain they would. Strong work!
Prayer Requests: T-Bone’s dad, people with COVID, particularly family Wimpie mentioned, first responders and essential workers
Announcements: PAX lunch at La Rancherita tomorrow
Moleskin: Thanks for getting me out there Cousin IT. Always a pleasure to lead.
Good to have you, come back!