W.A.R.

  • Side Straddle Hops
  • Smurph SSH
  • Homer-Marge (Thursday/Friday/Saturday)
  • Phil Conners x4 = 20SC
  • Bring Sally Up [Plank Up to std plank & Down to 6″ plank along w/ the song]

Stone Work

THANG #1 (Get stones for Thang 1-3)

  • Triceps Press
  • Strict Curl
  • Bent-Over Row
  • Rifle-Carry Lunge Walk
  • Sumo Squat Thruster

Commercial Break: ThunderStruck AMRAP [SSH Hop AMRAP w/ a Burpee for each “Thunder” or “ThunderStruck”

THANG #2

  • Staggered Merkin [Alternating Walking Archer Merkins over the stone]
  • Floor Press V Up
  • Hip Thrust off Curb
  • V-Up

THANG #3 *Hill Work

  • Team Stone Throw Down Range for 100 yards w/ Bear Crawl follow. Pax line up each time to avoid injury.

MARY

Jump AMRAP by Van Halen; not Van Hagar [Al Gore hold w/ a Star Jump or Jump Squat for every time “Jump” is said]

Merkerena AMRAP by Los Del Rios [Plank Jack AMRAP w/ a Merkin for every time Macarena is said]

COT/NAR

Mountain Momma, Water Boy, Apollo, Kevin, Udders, Snow White, Udders, Expired, Minute Man, Damage Control,  Mr. Hand, Short Bus and Slumlord-QIC

Slumlord invited the Pax to jump in on the Decemeber Pullup Challenge & to do Hard 75 this January.