Hump Day @ LD

QIC: Vila

Date: 09/18/2019

PAX: MoneyBall, Skitch, SheShed, Goose, Ohms, BlindSide

AO: Lions Den

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Warm up:

1. SSH IC x25
2. CottonPickers IC x15
3. Carolina drydocks IC x15
4. SSH IC x20
5. Windmills IC x15
6. SSH IC x15
7. Plank IC x20
8. SSH IC x10
9. 8 count bodybuilder (8cbb) 1C x10
10. SSH IC x5

Transition:

1. Mosey around the school
   1. first corner
   2. 25 merkins
   3. Second corner
   4. 20 LBCs
   5. Third corner
   6. 5 Lt. Danger
   7. Mosey to track

Cycle:

Teams will do together as each one of the runners comes back to do reps.

1. First step – Incline Merkin
2. Second step – Incline Merkin

VILA BITES IT ON THE STAIRS!!!

Dora

1. While the other PAX runs up the track and back
2. 100 – Incline Pullups
3. 200 – Squats
4. 300 – LBCs

Warm Down:

1. Forward Fold
2. Plank IC x 15
3. 10 second transition to up dog
4. Up Dog
5. Down Dog
6. Forward Fold x15
7. Frog
8. 2 Burpees

“To some, it’s Hump Day. To us, it’s Wednesday’s getting its ass kicked and Thursday just asking Friday to switch places.” – Dwayne Johnson

“You miss 100 percent of the shots you don’t take.”– Wayne Gretzky

Prayers: Moneyball’s Mom has some physical ailments

Count

Names

WORD!

Swinging hammers,

Vila