I forgot today is Jerry Garcia’s birthday and I chose to play 80s hairbands at Fury.  I am a piss poor Deadhead.

6 PAX worked out and it went like this:

Warmup

SSH * 25 IC (at warp speed)

30 Pullups, 30 Dips, 30 Burpees OYO (Partition as you wish)

The Work

Rounds of 21-15-9

3 exercises each round (so 45 reps cumulative of each exercise per round)

Exercises 1 (merkins) and 2 (Ab work of your choice) were constant with Exercise 3 changing each round.  Run to woods and back at end of each round and complete calf raises for the 6.

Exercise 3 by round

Round 1 – Curls

Round 2 – Thrusters

Round 3 – Goblet Squats

Round 4 – OH Presses

Round 5 – KB Swings

Round 6 – Chest Presses

Round 7 – Thrusters

Cool Down

Max Effort Dips

10 Pullups

25 SSH IC  (warp speed)

COT/BOM

Good work this morning by all in attendance.

Congrats to Meter for posting both days this week and having a clean slate as a result in the Fury Challenge.

Until next time.