Brought Sweaty Bells to the Birdcage this morning. Several of the Sweaty Bells pax brought spares and we had just enough for the 20 pax that showed up. Crisp morning and the bells were cold. Ran to the shelter and did everything from there.
Warm up
25 SSH IC
50 LBCs on your own.
10 Halos (R then L)
10 round the world
10 figure 8s
Swings
10 russian swings
10 American swings
10 full stop swings
10 LH Snatch Swings
10 RH Snatch Swings
PAX paired up and took turns, one doing 2 bell Rifle or Waiter Carry around the shelter, while the other worked on abs.
12 hold LBCs IC
12 slow Freddy Mercs IC
12 rafting Penguins IC
PAX back together as a group.
Legs
15 Goblet Squats
Lunge Circle (Forward, side, backward)
Bulgarians IC
Step Ups IC
Power Ups IC
15 Goblet Squats
PAX paired up and took turns, one doing 2 bell Rifle or Waiter Carry around the shelter, while the other worked on abs.
Rack and Waiter Carry
10 hold LBCs IC
10 slow Freddy Mercs IC
10 rafting Penguins IC
Arms
RH Clean and Press
LH Clean and Press
Lat Pulls
Triceps
LH Row
RH Row
Curls
PAX paired up and took turns, one doing 2 bell Rifle or Waiter Carry around the shelter, while the other worked on abs.
12 hold LBCs IC
12 slow Freddy Mercs IC
12 rafting Penguins IC
FINISH
Over the bell
Arrows
