Bear

  • When: 02/03/18
  • QIC: Unicorn
  • The Pax: Acolyte, Blue Hawaiian, Kevorkian, Cuddy, McRib, Morning, Harris Teeter, Oz, Unicorn


chest work in frigid temps

plyometric lap to the track

every rep done with four count on concentric and again on eccentric:

crucible merkin x 20, wide merkin x 16, merkin x 12

lap

crucible merkin x 18

lap

wide merkin x 16

lap

merkin x 14

lap

diamond merkin x 16

lap

ranger merkin x 16

lap

diamond merkin x 16

lap

ranger merkin x 16

run to parking lot and from row to row:

Side skaters x 20, lunges, side skater x 20, reverse lunges

repeat

curtsy lunges x 20, broad jumps, curtsy lunges x 20, broad jumps

run to covered area for:

box squats x 20, single leg deadlifts x 12 each side, box squats x 20, Derkins x 12, partner bttw to failure

fire hydrants x 15 each leg, x 12 each leg

frog pumps x 15 x 2

dancing bear x 20

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