Just another brick in the wall

After being inspired by the CrossFit Games on ESPN the night before, we introduced the burpee wall …

Warmup:

• SSH x 30
• Merkins x 10
• IW x 30
• One lap around the parking lot

THE THANG:

Burpee Wall

• 1 Burpee
• Climb the brick wall #scrapedelbowsandknees
• 1 Burpee on the other side of the wall
• x 10

Mosey to the back lot

Find a spot against the brick wall

• Balls to the wall x 30 secs
• Carolina Dry Docks x 10
• Repeato x 3

• Pullups x 10

Plank o rama until everyone is done

Run a lap around the back lot

• Donkey Kicks x 10
• Carolina Dry Docks x 10
• Repeato x 3

• Pullups x 10

Run a lap around the back lot

• Donkey Kick Paramid
• Shoulder Air Presses x 4 for every Donkey Kick
• Repeato up to 7 Donkey Kicks and 28 Air Presses

• Pullups x 10

Mosey to the front wall

• People’s Chair for 1 min
• Repeat

6 MOM

• Butterfly Situps x 30
• Flutters x 30 #wififavorite
• LBCs x 30

COT & BOM

 

NAKED MOLESKIN:

• No hiding when there are only 8 guys.
• Shoulder burn during and after the workout!
• Dine Out For Mom is October 24th!  Be sure to plan and Eat, Eat, Eat!
• Men’s Roundtable kicked off well.  Look forward to it again (the 23rd) at Downtown Grace Church, 05:30 start.
• Pray for Murdock as he has a job interview in Easley
• Greatful to have RTG back after his battle with Kidney Stone!

Out!