AO: The Swamp
Q: Patrick Chow (Black Hole) ,
PAX: Alan Hockenjos (Walden), Launchpad (Paul Harrison), JM ROONEY (GROVER), Patrick Chow (Black Hole)
FNGs: None
COUNT: 4
Conditions: 31 and light breeze
WARMUP: 15 burpees, EMOM 5 min x 2 rounds: squat, Romanian deadlifts, up-downs, dumbbell front rack hold, and glute bridge, 15 burpees
THE THANG:
– 5 sets: AMRAP 3 min: 3 dumbbell deadlifts, 3 goblet squats, 6 up-downs; 1 min rest
– 15 burpees
– low plank hold or as long as possible for 5 minutes
MARY: none
ANNOUNCEMENTS: TT,TT :beers: Pennytown Pub, 6-7:30p, 2/19
COT: thank Higher Power for getting us up out of bed to get 1% stronger for ourselves, families and communities.
