AO: ao-the-swamp
Q: Patrick Chow (Black Hole)
PAX: Switchblade (Jack C.), Launchpad (Paul Harrison), Alan Hockenjos (Walden), Dustin Crosby (Khaleesi), JM ROONEY (GROVER)
FNGs: None
COUNT: 6
Conditions: 28 deg
WARMUP: see below
THE THANG: Day 8 of Shoulder to Shoulder Challenge
* EMOM: 10 min
Min 1: 45s Reverse Lunges
Min 2: 45s dumbbell front rack hold
Min 3: 45s Mountain climbers
Min 4: 45s dumbbell Romanian deadlift
Min 5: 45s shoulder taps
X 2 rounds
* EMOM: 9 min
Min 1: dumbbell press (L / R)
Min 2: dumbbell snatch (L / R)
Min 3: flutter
X 3 rounds
* 3 rounds of:
2min mosey
30 big boi sit-ups
20 merkins
10 dumbbell push press
1min mosey
2min rest
MARY: none
ANNOUNCEMENTS: thirsty Thursday this Thursday 1/15 Ivy Inn 6-8p, come if you can, come when you can
COT: 1% stronger :muscle:
